MONDAY, APRIL 27

Workout of the Day:

A. Front Squats
3-3-3-3-3-3-3 (all at 80%)

B. “Annie”
50-40-30-20-10
Double Unders
Sit Ups

- 2 Min Rest -

“Annie” (OCCF style)
KBS (Green/Yellow)
Double Unders
* Every time you drop the KB you must complete 5 Burpees *

FRIDAY, APRIL 24

Workout of the Day:

A. 3 sets NOT for time:
Bench press 3×10
Ring rows 3×10

B. 14 minute AMRAP
6 sumo deadlift high pulls (115/75)
8 Snatches (115/75)
10 HSPU

THURSDAY, APRIL 23

Workout of the Day:

A. 21-15-9

KBS
Box jumps
Double unders

-5 minute rest-

B. 21-15-9
GHD sit ups
CTB pull-ups
Front rack lunges (95/65)

WEDNESDAY, APRIL 22

Workout of the Day:

A. Mobility

B. 25 minute AMRAP 
500m row
10 Shoulder to overhead (115/75)
12 Toes to bar
15 burpees

TUESDAY, APRIL 21

Workout of the Day:

A. 8 Minute EMOM

One clean pull + one clean + one front squat

B. 1 mile run for time:

 

FRIDAY, APRIL 17

Kenny with a 255LB Snatch 3 Years ago. Almost hard to recognize without the beard!

A. 3 sets NOT for time:

DB row 3×10
DB curl 3×10

B. 12 minute AMRAP:
Ascending ladder
3-6-9-12-15-18-21 etc…
Deadlifts (135/95)
Wall balls (20/14)

THURSDAY, APRIL 16

Great break-down of the different presses.

Workout of the Day:

A. Power Jerk
3-3-3-3-2

B. “Helen”
3 rounds for time:
400m run
21 kbs (blue/yellow)
12 pull ups

WEDNESDAY, APRIL 15

 

Workout of the Day:

A. Mobility

B. 20 minute AMRAP
5 snatches (135/95)
10 back squats (135/95)
20 side jumps over bar
30 sit ups

TUESDAY, APRIL 14

Workout of the Day:

A. EMOM 10:
10 burpee box jump overs (24/20)

B. 16 Min AMRAP:
200m run
12 toes to bar
10 hspu

MONDAY, APRIL 13

Hard to believe its already been a year. Who’s ready to watch Kenny win The Super Regional this year! We need everyone’s support this year. LET’S MAKE IT A PARTY IN DEL MAR MAY 22nd – MAY 24th

Workout of the Day:

A. Front Squats
5-5-5-5-5

B. 2 Rounds for Time: 
1000m row
15 power cleans (155/105)