Call Us: (925) 380-6335

Daily Wod

15
Nov

Happy birthday!

11/16/19 ”McGhee”AMRAP 30 min:5 Deadlifts (275/185)13 Pushups9 Box jumps (24/20) Danville 60 AMRAP 30 min:17 DB deadlifts13 Pushups9 Box jumps It’s been too long since...
Read More
14
Nov

20.6

Friday 11/15/19 In teams of 2:For time:100/80 Calorie row150 Pushups400 double unders 100 toes to bar100/80 Calorie bike30 Sandbag cleans (150/100)*During the entire workout, except...
Read More
14
Nov

Buttery

Thursday 11/14/19 W/ parnter:AMRAP 6 min:10 Goblet squat*Hold paleo chair while partner works+Front squat5×3*3 sec pause on first rep of each set+8 rounds for time:10...
Read More
12
Nov

Every 4 min

Wednesday 11/13/19 Bench press 5×5directly into max reps parallette pushups+EMOM 24 min: Every 4 minx620/15 Cal Echo bike10 DB clean and jerks (50/35)10 DB thrusters...
Read More
11
Nov

Nasty

Tuesday 11/12/19 Hang power snatch5×3+“Nasty girls”3 rounds for time:50 Air squats7 Muscle ups10 Hang power cleans (135/95) Danville 60 Hang DB snatch5×5 each arm*Use heaviest...
Read More
11
Nov

Veterans day

Monday 11/11/19 Strict press5×10+4 rounds for total wallballs2 min clock:12 Burpee box jumps Max reps wallballs (30/20)Rest 1 min2 min clock:12 Devils press (50/35)Max reps...
Read More
8
Nov

Last one

Saturday 11/9/19 “Abbate”For time:Run 1 mile21 Clean and jerks (155/105)Run 800m21 Clean and jerks (155/105)Run 1 mile Danville 60 Run 1 mile21 DB clean and...
Read More
7
Nov

20.5

Friday 11/8/19 In teams of 2:AMRAP 25 min:Alternate full rounds10 Lateral burpees over bar10 Hang squat cleans thrusters (75/55) Danville 60 AMRAP 25 min:Alternate full...
Read More
6
Nov

Posterior chain

Thursday 11/7/19 Defecit deadlift 5×10 *Standing on 45# Platedirectly into 20 Heavy Russian KB swings+AMRAP 15 min:50 Double unders10 Defecit pushupsRX+ Strict handstand pushups Danville...
Read More