Workout of the Day

Sunday 150405 – Experienced

A. Skill Work: Snatch Balance B. 1 Snatch + 3 Overhead Squats: Work up to a heavy set in 20 minutes. C. HSPU Accessory Work 5 rounds for reps of: 30 seconds Strict HSPU 60 seconds Rest

Sunday 140405 – Beginner

A. Back Squat 7×3 B. Skill Work EMOM forĀ 15 minutes Minute 1. Lateral Box Step Up, 6 each leg Minute 2. 2 Wall Walk with Push ups Minute 3. 12 Russian Swings (AFHAP)

Saturday 140404 – Experienced

“Coach Bobby’s Beach Body” A1. Bench Press 3×3 A2. Single Arm Row 3×6 each arm B. 12 minute AMRAP: 6 Weighted Strict Pull ups (45/25) 6 Box Jumps (30/26) 6 each Leg Overhead Lunge (45/25), switch after 6 steps

Saturday 140404 – Beginner

A. Work up to a max thruster from the rack. B. “Jackie” For time: 1000 m Row 50 Thrusters (45/33) 30 Pull ups Jason Khalipa and the men of the 2013 NorCal Regional do Jackie: