“Respect is earned, not given.” Unknown

Mobility:

Shoulders/Hips

For Time:

50 Wallballs

50 Chest 2 Bar Pull Ups

50 Pistols

50 Alt DB Snatch

**20 Minute Cap

Post Time To Comments.

“There are no shortcuts to any place worth going.” ~Beverly Sills

Mobility:

Squat Prep

Strength:

Back Squat 3×3

For Time:

1000m Row

50 Thrusters 45#

30 Pull Ups

Post Time & Load To Comments.

“When there is no peril in the fight there is no glory in the triumph.” ~Pierre Corneille

Mobility:

Hips

AMRAP In 20 Minutes Of:

400m Run

15 Hang Power Cleans 95#

15 Medball Sit Ups 20#

Post Total Rounds To Comments.

“Find your weaknesses, become friends with them then beat them to death.”  Chris Spealler

Mobility:

Shoulders

For Time:

100 Double Unders

50 HSPU

40 Toe 2 Bar

30 Push Jerk 155#

20 Front Rack Lunges 155#

**15 Minute Cap

Post Time To Comments.

“Even if you’re on the right track, you’ll get run over if you just sit there.” Will Rogers

Mobility:

Lift Prep

Strength:

Sumo Deadlift 3×3

21-15-9 For Time Of:

Deadlift 315#

Box Jumps 30″

Post Time & Load To Comments.

“I will always take on a new challenge. I believe in jumping off the ship every now and then. If you don’t, you won’t really learn how to swim.” Alec Broer

**Reminder No Class At The Gym Today

At Home Workout

10-9-8-7-6-5-4-3-2-1 Rep Sets For Time Of:

Squats

Push Ups

Sit Ups

Burpees

Post Time To Comments.

“The secret to success is doing the best that you can do. Forget about whether you might win or lose. By working hard and practicing the skills that you need to perform, the results will take care of themselves. Being successful is about doing your best.” Barbara Ann

Mobilty:

Ankles/Shoulders

AMRAP In 20 Minutes Of:

400m Run

12 Over The Box Jumps 24″

12 Push Press 115#

**At Home Version

AMRAP In 20 Minutes Of:

400m Run

12 Tuck Jumps

12 Clapping Push Ups

Post Total Rounds To Comments.

The 2013 Socal Regionals kicks off today at the Del Mar Fairgrounds.  We have two individual women competing (Jenna & Amber) as well as our team of 6; Natalie, Jacquie, Kim(Ninja), Big Joe, Joe Roy, & Casey.  We hope to see everyone come out at some point over the weekend.

“If you don’t stretch your limits, you’ll set your limits.” Ron Gilbert

Mobility:

Lift Prep

Strength:

Sumo Deadlift 3×3

For Time:

100 Deadlifts @ Bodyweight

**Each Break= 5 Push Ups

Post Time & Load To Comments.

“I realize that there are many variables outside my control in my quest, but focusing on the big goal down the road really motivates me. To help me stay focused, I set micro-goals such as races or training achievements that bring me one step closer to being at my best for major goals.” Lance Armstrong

Mobility:

Hips

Strength:

Back Squat 3×3

For Time:

100 Wallballs

**Each Break=100m Sprint

Post Time & Load To Comments.

“All skills are perfected through the process of failure. Embrace loss as a necessary part of improvement.” Jerry Lynch

Mobility:

Shoulders

For Time:

100 Pull Ups

**Each Break= 200m Run

Post Time To Comments.