Wednesday, July 27, 2016

California Love apparel is live on the online store!

Screen shot 2016-07-26 at 6.53.56 PM
Goose getting back at it!


Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings


Run 400m or Row 350m

2 Rounds:
10 Russian Baby makers
25 Banded Good Mornings
8 Ring Rows


5 Rounds:

1 Min ME (Unbroken set) Strict Pull-Ups
1 Min ME (Unbroken set) Axle Bar Deadlifts

Notes: Go heavier than 3 weeks ago. Record total number of DL’s and PU’s. 5 Bars per gym, For busy classes these will be the set weights for this strength portion. This allows for easy plate changes during the rest between partners or groups of three. In small classes share an axle, or have your own. Weights: 45-75 (one bar), 95-125 (second bar), 135-175 (third bar), RX: 185-225 (fourth bar), Rx+: 245-285 (fifth bar). For pull-ups scale to ring rows or strict banded pull-ups. It is imperative you get your chin over the bar without a kip, so use whatever scale is necessary to do so.


Complete as many rounds as possible in 13 minutes:

3 Clean and Jerks
5 Handstand Push-Ups
7 Pull Ups
9 Lateral jumps over Parallette

Notes: L1: DB Clean and Jerks 15/10, Push-Ups, Ring Rows
L2: 75/55, Piked Handstand Push-Ups, Banded Pull-Ups
Rx: 185/135
Rx+:225/155, Strict HSPU, CTB Pull-Ups

Cool Down

Stretch Glutes
Mash Quads with Barbell
Stretch Shoulders
Arch Hold 3x30s

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