WOD September 19, 2020

“And, when you want something, all the universe conspires in helping you to achieve it.” 
― Paulo Coelho, The Alchemist

Please remember to sign in via your MINDBODY account for your upcoming class in order to ensure your spot. All classes will be capped at 12 people. If you are having any problems contact Lily at 831-566-4263.

10am Workout Of The Day
A.
Skill/Strength:
Power Clean
build to a heavy triple, then:
5 min EMOM
3 reps

B.
MetCon:
7 rounds for time
14 air squat
7 power clean (135/95)
7 hand release push up

11AM Huskie Mash Up:
4 rounds
6 Clean and Jerk (155/105)
10 handstand push up
12 pistol squat
-REST 5 MIN
3 rounds
4 muscle up
12 high box jump (30/24)
-REST 5 MIN
1 round
800m run
50 pull ups
800m run
50 hand release push ups

WOD September 18, 2020

“With self-discipline most anything is possible.” –Theodore Roosevelt

Please remember to sign in via your MINDBODY account for your upcoming class in order to ensure your spot. All classes will be capped at 12 people. If you are having any problems contact Lily at 831-566-4263.

A.
Core Values
3 rounds
20 v-up
20 bicycle crunch
20 bodyweight Russian twist

B.
MetCon:
3 rounds
400m run
14 front rack lunge (125/85)
16 kettlebell swing (53/35)
4 tire flip (500/300)

WOD September 17, 2020

“Only those who will risk going too far can possibly find out how far one can go.” – T. S. Eliot

Please remember to sign in via your MINDBODY account for your upcoming class in order to ensure your spot. All classes will be capped at 12 people. If you are having any problems contact Lily at 831-566-4263.

A.
Strength:
The Jerk
build in sets of 3 to a challenging triple
(15)

B.
MetCon:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
S2OH (95/65)
burpee over bar

WOD September 16, 2020

“There is nothing impossible to him who will try.” –Alexander the Great

Please remember to sign in via your MINDBODY account for your upcoming class in order to ensure your spot. All classes will be capped at 12 people. If you are having any problems contact Lily at 831-566-4263.

A.
Strength:
Deadlift build to 75% of 1 rm
then:
5 min EMOM
3 reps

B.
MetCon:
4 rounds
50 foot sled push (5×45/4×45)
10 pull up
-rest 1 min
3 rounds
8 deadlift (225/155)
10 HSPU
-rest 1 min
500m row
1000m assault bike

WOD September 15, 2020

“Perfection is not attainable, but if we chase perfection we can catch excellence.” –Vince Lombardi

Please remember to sign in via your MINDBODY account for your upcoming class in order to ensure your spot. All classes will be capped at 12 people. If you are having any problems contact Lily at 831-566-4263.

A.
Strength
Back squat
4×5 @ 75%
-following each set of squat perform 25 calf raises

B.
MetCon:
13 min AMRAP
8 Thruster (115/75)
10 box jump (24/20)
30 double under

WOD September 14, 2020

Please remember to sign in via your MINDBODY account for your upcoming class in order to ensure your spot. All classes will be capped at 12 people. If you are having any problems contact Lily at 831-566-4263.

Tonight we start a new strength mesocycle in Powerlifting
*Tuesday, 9/15 is the start of a group cut (fat loss) for those interested in leaning out for performance and/or aesthetics. message 831-566-4263 for details and to be part of the support group.

Athlete of the month …
Hero WOD
“Bridget”
4 rounds
5 devils press (50s/35s)
2 rope climb
11 toe2bar
then,
1 mile run with weight vest or med ball (20/14)

WOD September 13, 2020

We can’t help everyone, but everyone can help someone. –Ronald Reagan

Please remember to sign in via your MINDBODY account for your upcoming class in order to ensure your spot. All classes will be capped at 12 people. If you are having any problems contact Lily at 831-566-4263.

*Tomorrow, 9/14 We start a new strength mesocycle in Powerlifting
*Tuesday, 9/15 is the start of a group cut (fat loss) for those interested in leaning out for performance and/or aesthetics. message 831-566-4263 for details.

WOD:
800m run
then,
5 rounds
7 burpee box jump (24/20)
9 pull up
15 kettlebell swing (53/35)
then,
800m run

WOD September 12, 2020

“Don’t judge each day by the harvest you reap but by the seeds that you plant.” –Robert Louis Stevenson

Please remember to sign in via your MINDBODY account for your upcoming class in order to ensure your spot. All classes will be capped at 12 people. If you are having any problems contact Lily at 831-566-4263.

9am WOD (and first of three WODs in the triple mash up):
MetCon, on a running clock:
3 rounds
12 Deadlift (135/95)
9 hang power clean
6 jerk
30 wallball (20/14)
then,
3 rounds
30 alternating dumbbell snatch (50/35)
15 toe2bar

WOD September 11, 2020

“Do not go where the path may lead, go instead where there is no path and leave a trail.” 
― Ralph Waldo Emerson

Please remember to sign in via your MINDBODY account for your upcoming class in order to ensure your spot. All classes will be capped at 12 people. If you are having any problems with this contact Lily at 831-566-4263.

A.
Skill/Strength:
Full Squat Snatch
Build to a heavy triple

B.
MetCon:
15 Full Squat Snatch (95/65)
400m run
-rest 1 min
12 Full Squat Snatch (125/85)
400m run
-rest 1 min
9 Full Squat Snatch (135/95)
400m run

WOD September 10, 2020

“We have to dare to be ourselves, however frightening or strange that self may prove to be.” 
― May Sarton

Please remember to sign in via your MINDBODY account for your upcoming class in order to ensure your spot. All classes will be capped at 12 people. If you are having any problems with this contact Lily at 831-566-4263.

WOD:
4 rounds NOT FOR TIME
15 cal bike sprint
2 rope climb (push your current ability with a challenge: weighted/legless)
75m sled push (3×45/2×45)
Max consecutive set of toe2bar
(40 min time cap. Score is fastest bike time/fastest sled push)