MONDAY 10/31

*active stretching

*5sets
-10 kb swings
-amrap box jumps in 1min

*core work
-hanging bent knees
30sec. on and 30sec. rest

SATURDAY 10/29

*active stretching w/ agility ladder and jogs

*3rds warm up
-10 push ups
-10 bent knee sit ups
-10 BW

*3x20 kb swings

*pull up practice

FRIDAY 10/28

*active stretching

*10mins jump rope

*3x5 reps back squat heavy

*death by wall ball
-every 30sec. go up 1rep
1.2.3. Etc....

WEDNESDAY 10/26

*active stretching

*3x10 reps
-GHD sit ups

*20 min AMRAP for time
-5 handstand push ups
-10 ring dips
-15 box jumps
-20 burpees

TUESDAY 10/25

*active stretching

*1 mile run

*Fran 21-15-9
-thrusters
-pull ups

-handstand push-up practice

MONDAY 10/24

*active stretching

*10 mins jump rope warm up

*tabata
-box jumps
-burpees

*core work
-ISO abs
-seated twist
-box hip thrust

SATURDAY 10/22

*active stretching w/ agility ladder

*push up warm-up

*push jerk practice

*5x3 rep jerk

FRIDAY 10/21

*active stretching w/ agility ladder

*row 1000m warm-up

*team accumulation
-clean squats
-burpees

Lunch :)

Chicken green beans and broccoli stir fry

WEDNESDAY 10/19

*active stretching w/ agility ladder

*warm up 3x
-5 pull ups
-5 push ups
-5 bent knee sit ups
-5 BW squats

*for time
1 mile run
3 rounds
-10 knees to elbows
-20 reverse pulls
-30 back extensions
- finish with a mile run

TUESDAY 10/18

*active stretching

*5x10 pull up practice

*21-15-9 reps
-Dead lift
-ring dips

*10x drive way sprints
-jog back

MONDAY 10/17

*active stretching

*thrusters and clean practice

*5x3 max rep thrusters

*yoke rack push
5x

SATURDAY 10/15

*active stretching

*jerk practice

*10x 200m sprints
-1min rest

FRIDAY 10/14

*active stretching w/ agility ladder

*1 mile run

*med ball clean practice

*fight gone bad
3 rds Max reps in 1 min
-wall balls
-sumo high dl pull
-box jumps
-push press
-row for cals
-1 min rest

WEDNESDAY 10/11

*active stretching w/ ladder

*warm-up 3rds
-10 push-ups
-20 straight leg sits ups
-30 dips

*max 1 rep dead lift
5x1

TUESDAY 10/11

*active stretching

*10 mins jump rope

*5 rds 1min max reps
-kb swings
-box jumps
-burpees
-1min rest

MONDAY 10/10

*active stretching

*1 mile run
-50 burpees
-1 mile run

SUNDAY 10/9

This workout is for those of you that were at Mexican night and want to work off the good food,

*active stretching

*10rds
-5 push-ups
-10 straight leg sit ups
-10 per leg lunge jumps

*stretch

Mexican nite hosted by Enrique :)

SATURDAY 10/8

*active stretching

*10x
-200m row sprint
-200m sprint

*3rds
-20 push ups
-10 each side, side hip raises

FRIDAY 10/7

*active stretching

*1 mile run

*power clean practice

*5rds
-5 power cleans
-10 handstand push-ups

*stretch/ foam roll

WEDNESDAY 10/5

*active stretching w/ agility ladder

*20min amrap
-5 each leg box step up with weight
-run 1 circle

*core work

TUESDAY 10/4

*active stretching

*10 rds of 1 min
-5 clean squats
-5 wall balls
-10 jump rope
Whatever time is left is your rest time

*10mins sprints and jogs

Address to new gym

7007 realm drive. Unit B5
San Jose, ca. 95119

MONDAY 10/3

*active stretching

*5 mins jump rope

*5x 30sec
-burpee broad jumps
30sec rest

*3x
-30 sec. knees to elbows
-1mon ISO abs

SATURDAY 10/1

*active stretching

*bar bell complex warm-up

*amrap in 15 mins
-5 dead lifts
-50 homo rope
-run 200 yrds