WOD

For time:

Burpees, 30 reps

45/25# Overhead walking lunges, 30 meters

52/36# Kettle bell swings, 30 reps

Abmat sit-ups, 30 reps

Hand raise push-ups, 30 reps

24/20″ Box jumps, 30 reps

Pull-ups, 30 reps

20/14# Wall balls, 30 reps

Toes to bar, 30 reps

45#(M&F) Thrusters, 30 reps

Coach Kenzie welcome home dinner:

Join us tonight at Yard House at 7:00pm.

Tough Mudder:

Anyone wanting to carpool to tough mudder, meet us at 6am at the box.

WOD

5 Rounds for time of:

Row, 15 calories

Handstand push-ups, 15 reps

WOD

Clean & Jerk

1-1-1-1-1-1-1

*Rest no more than 2 min between efforts.

BODY SCAN:

Here is the sign up for Monday and Tuesday. Make sure you show up 5 minutes before your scheduled time. If box is closed go around back to alley where you will see the truck. Make sure to bring towel and bathing suit and $40 cash/check. If you have any questions or need to cancel/change apt please call/text Sheina ASAP 951-691-6007. There are still a few spots open if you have not yet signed up.

NUTRITION CLASS:

We will be doing a nutrition class at our house Sunday Feb 26th at 3:00PM. Afterwards  (around 4:30pm) We will be showing you how to plan/prep and make meals ahead to prepare for your busy week. You can come to both or just one. Please sign up on the schedule (tab nutrition class) so we know how many to plan for.

WOD

With Slam balls Teams of 2 must complete:

100 Ball Slams

100 Ball Throws (over pull up bar)

100 Ball Throw Sit ups

100 Jumping lunges Holding ball over head

Run 800 meters with ball

BODY SCAN:

Here is the sign up for Monday and Tuesday. Make sure you show up 5 minutes before your scheduled time. If box is closed go around back to alley where you will see the truck. Make sure to bring towel and bathing suit and $40 cash/check. If you have any questions or need to cancel/change apt please call/text Sheina ASAP 951-691-6007. There are still a few spots open if you have not yet signed up.

Monday Feb 20th

Tuesday Feb 21st

WOD

10 rounds:

100 Meter Sprint

Rest 90 sec

*rest starts when last athlete crosses the line. All athletes start each round together. Compare to October 24th.

WOD

AMRAP 20 min:

Pull-ups, 15 reps

135/95# Squat snatch, 3 reps

135/95# Overhead squat, 3 reps

Due to the holiday Monday we will only have a 9am  and 4:30pm classes.

Body Scans:

Don’t forget the body scans are Monday-Tuesday Feb 20th-21st. We will post the schedule on here the day of so you can see what time you signed up for. Make sure you show up a few minutes early. You will need to wear a bathing suit and bring a towel. The cost is $40. That includes this scan and the second scan which will be on May 21st. You will be paying the scan people directly. We are not doing the challenge buy in so you do not need money for that. However, there will be a prize provided from Ryan and I for top competitors. We will be having a nutrition class and giving any advise we can to help you along the way.

WOD

21-15-9 reps of:

95/65# Thrusters

Bar facing burpees

Double unders

WOD

For time:

Row 2k

20/14# Wall balls, 50 reps

Row 1k

20/14# Wall balls, 35 reps

Row 500m

20/14# Wall balls, 20 reps

WOD

Every minute do that minute’s number of:

30/24″ Box jump

Planche push-ups

7 AM Deadlift Clinic

8AM WOD

Teams of 3:

For time:

Run 400 meters rolling tire

12 Rope Climbs

Run 400 Meters pulling Sled (90 #)

90 Burpees Box jumps

Run 400 Meters rolling tire

150 toes to rings

Run 400 Meters pulling Sled