Sunday, September 22, 2013

Track Class at 8am at Santa Monica High – Sign up HERE


10 Wall extensions
15 Scapula Push ups
10 Ring Rows
15 Jumping Squats


3 Rounds of:
5 Pendlay Row (Heavy as Possible)
5 Bench Press (Heavy as Possible)

Notes:  Ideally you will have two barbells setup and you will alternate between the movements, resting 1-2min max between.

Partner Conditioning:

4 rounds each for time of:
9 Hang Power Cleans (135/95/75)
15 Knees to Elbows
21 Lateral Bar Burpees
-30 min cap-

Notes:  You do not need to extend you hips fully or clap overhead for these burpees, the only rule is that you must jump with both feet together.

Cool down:

Samson stretch
20 PVC dislocates
Active hang, 30 seconds




1 small zucchini

1 small sweet potato

1/8 of a white or yellow onion

coconut oil


cumin, chili powder, salt, powder and chili powder


In a food processor or grater, grate potatoes, zucchini and onion. Keep potatoes separate.

Next, microwave the potatoes for a couple of minutes, make sure they are evenly spread on plate.

In a bowl mix together partially cooked potato, onions, zucchini and seasonings.

Heat a cast iron skillet on medium heat and add in coconut oil.

Add vegetable to pan and cook for about 10 minutes until desired tenderness.

Serve with eggs or your favorite protein. Sausage, bacon or salmon work well!

(Recipe from



You might also like