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21
Apr

2018.04.21 | Advanced

PART 1
Rest 5 minutes between workouts.

Use a kettlebell to anchor for the sit-ups.
3 rounds for time:
10 x Handstand Push-Ups
15 x Kettlebell Deadlifts (70×2/53×2)
20 x Abmat Sit-Ups

21-15-9 repetitions for time:
Handstand Push-Ups
Abmat Butterfly Sit-Ups
Calorie Row

18
Apr

2018.04.18 | Advanced

PART 1
5 rounds for time:
15 x Hang Power Cleans (135/95)
50 x Double-Unders

PART 2
4 rounds for form:
5 x Muscle-Ups
20 x GHD Sit-Ups

17
Apr

2018.04.17 | Advanced

PART 1
1-1-1-1-1-1-1
Front Squat

PART 2
Every minute on the minute for 10 rounds:
1: 10 x Ring Dips
2: 15/12 Calorie Air Bike

16
Apr

2018.04.16 | Advanced

PART 1
Use 20 minutes to find a heavy triple:
Press

PART 2
Use the weight from part 1 for the push presses.
21-15-9 repetitions for time:
Push Presses
Toes To Bar

PART 3
For form:
50 x Hip Extensions (25)
2 Minute Total Side Plank (Each Side)
50 x Grasshoppers

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