Daily WOD

LIFT:

BACK SQUAT:

8 MIN EMOM

5 REPS EACH MINUTE @65-70%

WORKOUT:

5 ROUNDS
10 THRUSTER @115/75
10 C2B PULL UPS
10 BENCH PRESS @65%
10 HANG POWER CLEANS @115/75

I KNOW I HAVE MENTIONED THIS BEFORE BUT IT HAS BEEN A LONG TIME SINCE.
IF YOU DON’T HAVE THE APP “MY FITNESS PAL” GET IT, IT’S VERY EASY TO USE AND IT WORKS.
I USED IT FOR A MONTH YEARS AGO ONLY EATING FAST FOOD AND STILL LOST 9LBS OVER A MONTH.
SO, IT REALLY DOES WORK IF YOU ARE INTERESTED.

LIFT:

BENCH PRESS
10 X 10
WITH A PARTNER ONE PERSON IS MOVING AT ALL TIMES

WORKOUT:

3 POWER SNATCH @135/95
12 BOX JUMPS @24/20
10 ROUNDS TOTAL

LIFT:

BULGARIAN SPLIT SQUATS (B.S.S)

30 SECONDS ON 30 SECONDS OFF
COMPLETE 75 REPS FOR EACH LEG, ONCE YOU’RE DONE WITH 75 SWITCH.
KEEP THE 30/30 TILL 150 REPS TOTAL ARE DONE

WORKOUT:

12 MIN AMRAP
30 DOUBLE UNDERS
5 BOX JUMP @34/24
1 ROPE CLIMB

LIFT:

20/10 8 RDS
BIKE FOR CALORIES
20/10 8 RDS
PUSH UPS

WORKOUT:

Barraza (AMRAP – Rounds and Reps)

18 Minute AMRAP of:
200m Run
9 Deadlifts, 275#
6 Burpee Bar Muscle-ups

In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006To learn more about Barraza

LIFT:

SHOULDER PRESS
5 REP EMOM
8 MINUTES
SHOULDER PRESSES ARE DONE WITH YOUR ARMS, NOT YOUR LEGS.
DO NOT USE YOUR LEGS AT ALL

WORKOUT:

COMPLETE AS MANY REPS AS POSSIBLE:

1 MINUTE ON THE BIKE (AS MANY CALORIES AS POSSIBLE)

2 MINUTES CLEAN AND JERK (FROM THE FLOOR TO OVERHEAD)  @135/95

1 MINUTE REST
COMPLETE 4 ROUNDS TOTAL

LIFT:

BACK SQUAT
10 SETS OF 10 REPS
GRAB A PARTNER AND PROCEED, ONE PERSON DOES 10 REPS WHILE THE PARTNER RESTS
THEN WHEN THE ONE SQUATTING IS DONE THE PARTNER GOES AND SO ON AND SO FORTH UNTIL 100 REPS EACH ARE COMPLETE.
THIS SHOULD BE DONE WITH 40-50% OF YOUR MAX

WORKOUT:

IN 12 MINUTE COMPLETE AS MANY ROUNDS AS POSSIBLE OF:

35 DOUBLE UNDERS
15 TOES TO BAR OR GHD SIT UPS
10 KB SNATCH @55/35 5 REPS EACH ARM

LIFT:

BENCH PRESS

3 REPS EVERY MINUTE  10 MINUTE EMOM
3 SECONDS ECCENTRIC AND 1 SECOND CONCENTRIC

WORKOUT:

4 RDS
RUN 400
15 TOES TO BAR OR GHD SIT UPS
10 THRUSTERS @135/95

SADLY I HAVE SOME MORE BAD NEWS TO TELL YOU.
OUR MEMBER AND FRIEND SERINA TOMEL LOST HER YOUNGER SISTER SEVERAL NIGHTS AGO.
HER SISTER MELINA WAS ONLY 31 YEARS OLD.
MELINA PASSED IN HER SLEEP, STILL NOT KNOWING THE CAUSE SERINA’S FAMILY IS STRUGGLING TO GET THROUGH THIS.
PASSING AT SUCH A YOUNG AGE AND BEING SUCH A SHOCK THE FAMILY COULD USE SOME HELP WITH THE FUNDS FOR THE FUNERAL AND MEMORIAL SERVICE.
A FRIEND OF THE FAMILY HAS SET UP A GO FUND ME PAGE TO HELP.
ANY AMOUNT OF A DONATION WILL BE GREATLY APPRECIATED.

THANK YOU FOR YOU HELP
SERINA AND HER FAMILY IS VERY THANKFUL TO EVERYONE AND VERY APPRECIATIVE.

HERE IS THE LINK TO THE PAGE IF YOU WOULD LIKE TO HELP OUT

https://www.gofundme.com/funeral-fund-in-memory-of-melina-tomel?utm_source=facebook&utm_medium=social&utm_campaign=fb_dn_cpgntopstickysmall_r

LIFT:

DEADLIFT

3 REP EMOM

WORKOUT:

“JOSH”
OVERHEAD SQUAT @95/65 21 REPS
PULL UP  42 REPS
OVERHEAD SQUAT 15 REPS
PULL UP  30 REPS
OVERHEAD SQUAT 9 REPS
PULL UP   18 REPS

THIS WOD SHOULD BE DONE QUICKLY, IF YOU CAN’T DO THE SQUATS STRAIGHT WITH THE RX WEIGHT THEN LOWER IT, THE WEIGHT YOU USE SHOULD ALLOW YOU TO DO THE SQUATS STRAIGHT ALL THE WAY THROUGH.
WITH THE PULL UPS, THEY SHOULDN’T BE DONE 5 AT A TIME.  THEY SHOULD BE DONE AGAIN QUICKLY SO USE ANY KIND OF MODIFICATION YOU NEED TO GET DONE FAST.

I REALLY WOULD LIKE TO THANK EVERYONE FOR HELPING OUT WITH THE GYM WHILE THIS SHITSCAPADE IS GOING ON WITH ME.
IT NOT ONLY MEANS A BOAT LOAD TO ME BUT ALSO SHOWS WHAT AN AMAZING COMMUNITY WE HAVE AT OUR GYM, IT’S TRULY INCREDIBLE.
PEOPLE THAT ARENT MEMBERS ASK ME ABOUT THE GYM AND WHEN I TELL THEM THEY CAN’T BELIEVE WHAT EVERYONE HAS DONE FOR ME.
THANK YOU SO MUCH I CAN’T EXPRESS WHAT A RELEIF IT IS TO KNOW THAT THE GYM IS OK WHILE MY LIFE IS IN SHAMBLES.

THANK YOU AGAIN.

LIFT:

SINGLE LEG DEADLIFT
7 SETS OF 7 REPS EACH LEG
FOCUS ON YOUR BACK STAYING IN A NEUTRAL POSITION AND PUSH YOUR HIPS BACK LIKE A DEADLIFT
KEEP A STRAIGHT LINE FROM YOUR ANKLE TO YOUR HEAD, THE ANKLE THAT GOES UP.

WORKOUT:

COMPLETE FOR TIME
WITH DOUBLE KETTLEBELLS
10 DOUBLE SWINGS
8   DOUBLE SNATCH
6   DOUBLE PUSH PRESS
4   FRONT SQUATS
COMPLETE AS MANY ROUNDS AS POSSIBLE IN 13 MINUTES
TRY TO COMPLETE A FULL ROUND BEFORE YOU REST

LIFT:

BULGARIAN SPLIT SQUATS

20 SECONDS ON 10 SECONDS OFF
COMPLETE 6 ROUNDS EACH LEG, 12 ROUNDS TOTAL.
6 ROUNDS COMPLETED ON THE RIGHT LEG BEFORE SWITCHING TO THE LEFT LEG.
THEN 6 ON THE LEFT

WORKOUT:

PARTNER WORKOUT:

BIKE FOR CALORIES  500/300
EACH PARTNER GETS 30 SECONDS BEFORE SWITCHING UNTIL THE RIGHT AMOUNT OF CALORIES IS FINISHED.
THEN…
POWER SNATCH 10 REPS EACH TILL 200 REPS ARE COMPLETED AS A TEAM.
THEN…
GHD OR KNEES TO ELBOWS OR CRUNCHES, CHOOSE ONE AND COMPLETE 200 REPS AS A TEAM
THERE IS NO REST BETWEEN EXERCISES.