ROOKIE RUMBLE 2

NO CLASSES MARCH 16th

NO CLASSES

SATURDAY MARCH 16th

Open WODs

>>>Presidents Day Hours<<<

ATTENTION!!  Presidents Day hours tomorrow>>>>>  10 & 11am, 4:30 teens, 5:30 & 6:30pm

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NorCal Masters

Congrats to Bryan Kastl for taking 4th place in the NorCal Masters this past weekend!!!!

Try your 1st week FREE 

***Can NOT be combined with any other offers

Groupon, 2 week free passes, etc

Holiday Hours

Holiday Hours

Monday December 24^th – 8:00am Beginner/Advanced Class

                                             9:00am Beginner/Advanced Class

Tuesday December 25^th - CLOSED

Tuesday January 1^st - 9:00am Beginner/Advanced Class

                                       10:00am Beginner/Advanced Class

Thursday November 22nd

NO CLASSES
Happy Thanksgiving

Thursday WOD

Gymnastic Skill

Partner up - 2 ring dips per person for 5 minutes.

rest 2 min then

2 HSPU chest to wall, 80 foot bear crawl ,2 HSPU back to wall for 6 minutes.

WOD
90 SHOULDER PRESS 65#/45#
80 CLOSE HAND PUSH UPS
70 REVERSE BARBELL CURL 45#/22#
60 BURPEES
50 SIT UPS

*FOR TIME

Wednesday WOD

Strength

Split Jerk
3-3-2-2-1

*15 min

WOD

"Bear Complex"

Without letting go of the bar,
or resting it on the ground
complete 7 reps of the sequence for 1 round.
Do 5 rounds increasing the load per round:

-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

*Post loads

___________________________________________________

Beginners

Skill- Split Jerk

WOD

1 Wall climb

3 Sit to stand

5 Split Jerks

7 Air Squats

15 Minute AMRAP

Tuesday WOD

Skill

strict pull ups with partner

*Do 2 strict pull ups per person, back and forth for amrap of 10 min.

WOD

Seven rounds for time of:

10 Wallball shots(20/14lbs) 10ft
10 Pull-ups

__________________________________________________

Beginner

Skill- Pull ups

WOD

5 Wall Balls

10 Strict Ring Rows

15 Mountain Climbers

150m Plate Waiters walk

*18 minute AMRAP

Monday WOD

CONGRATS to Maika for winning 1st place at Diamond of the Tough!!!!!

Strength

Deadlift

5-4-3-2-1

20 minutes

WOD
20-15-10-5 of:
Sumo Deadlift High Pull (65/95lbs)
Toes to bar

For time

___________________________________________________

Beginner

Skill- Deadlift & Sumo Deadlift High Pull

WOD

5 Sumo Deadlift High Pull

7 Bar facing burpees

9 Sit ups

75m Run

75m Run backwards

*20 minute AMRAP

Friday WOD

Strength

Back Squats
3-3-3-3-3

20 minutes

WOD

75m overhead walking lunges (45/35lbs)
*15 air squats every time you have to put the plate down

Run 800m

*For time.

------------------------------------------------------------------------------

Beginner

Skill - Knees to elbows

WOD

16 Lunge steps

6 Knees to elbows

150m Overhead plate carry

*15 minutes

Wednesday WOD

Strength

Floor Press
5 x 3 Start at 70% of your 1RM. Move up in weight, if possible, for each round. Stop the bar only when the bar drops. No help with reps

*15 min

WOD

"Backwards Barbara"

50 Squats, 40 sit ups, 30 push ups, 20 Pull ups

* 3 rounds for time

___________________________________________________

Beginners

Skill- Coaches choice

WOD

10 Sit ups

8 Squats

5 Push ups

150m Dumbell waiters walk

*18 minute AMRAP

Tuesday WOD

Skill

Clean
Go over skill with bar. Work on first pull, second pull and third pull of movement.
Add some comfortable weight and lift
*15 min.

WOD

100 burpees. Every 10 burpees do 5 power cleans (155/110).
*For time - 30 min time cap

__________________________________________

Beginners

Skill - Clean

WOD
10 power clean
8 push ups
150m run

*20 min amrap

Monday WOD

Strength

Deadlift 7x5

30 min cap

WOD

10 deadlift (135/95lbs)

4 KB snatch (53/35lbs)

*10 min AMRAP
*If the kettlebell touches the ground within the 4 snatches, you do 3 burpees

_________________________________________________________________

Beginner

Skill- Deadlift

WOD

8 Deadlifts

6 Lateral Burpees

15 Sit ups

*15 minute AMRAP

Friday WOD

Gymnastics

20 sec frog stand, 20 hollow body rocks
*4 rounds

WOD
2 Wall walks
4 Pull ups
20 Double unders

*20 min AMRAP

_____________________________________________

Beginner

Skill- Pull ups

WOD

1 Wall walk

4 Pull ups (or just the kipp to practice)

10 Hollow Body Rocks

*20 minute AMRAP

Thursday WOD

Strength

Back squat
3-3-3-3-3-3-3

30 min cap.

~~3 min break~~

WOD

10 min amrap of:
5 Toes to bar
6 Alternating lunges
7 Box jumps, 24/30inch

_______________________________________

Beginner

Skill- Squats

WOD

6 Box Squats

150m Run

6 Burpees

*20 minute AMRAP

Wednesday WOD

Skill

clean ( clean lift, clean pull, hang power clean, hang squat clean ) 65/95lbs depending on person.
*1 time through is one round. Do 3 rounds.

2 min break

Power clean 80% of 1RM
5 x 3
*unbroken and controlled

*15 minutes to complete

WOD
5 hang power clean (135/95lb)
10 KB swing (53/35lb)
*12 min amrap

Beginner

Skill- Clean

WOD

5 Squat Cleans

7 V ups

Bear Crawl forward 40ft (outside from tires to curb)

Bear Crawl backward 40 ft (outside from curb back to tires)

*15 minutes