December 29th, 2019

HOLIDAY SCHEDULE 
MONDAY REGULAR SCHEDULE
Live Oak: 6am Gabe, 8am Derrick, Noon Christa, 5:30pm Christa
Cabrillo: 6am Tricia, 8am Tricia, noon Margaux, John 6pm
Downtown:6am Ariana
Westside: 6am Simon, 8am Ariana, 6:30pm Simon 
Scotts Valley:  6am Christa , 6pm ArianaTUESDAY all clubs 8-1pm  New Years EVE
Live Oak: 9am Christa
Cabrillo: No txt
Downtown:NO TXT
Westside: No TXT 
Scotts Valley:  NO TXT
WEDNESDAY ALL CLUBS CLOSED HAPPY NEW YEARS!!!!
THURSDAY  ALLclubs regular open & close time 
Live Oak: 6am Ben, 1030am Danielle, 5:30pm Derrick
Cabrillo: 9am Ben, 6pm Tricia 
Downtown: 12pm Christa 
Westside: 6:30pm Simon  
Scotts Valley:  NO TXT

FRIDAY REGULAR SCHEDULE
Live Oak: 6am Gabe, 8am Derrick, Noon Christa, 5:30pm Gabe
Cabrillo: 6am Tricia, 8am Tricia, noon Margaux, John 6pm
Downtown:6am Ariana
Westside: 6am Simon, 8am Ariana, 6:30pm Simon 
Scotts Valley:  6am Christa 
SATURDAY REGULAR SCHEDULE
Live Oak: 9am Tricia
Cabrillo: 9am Rick
Westside: 10:30am Tricia 


MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30   CORE Strength
8 MINUTE E.M.O.M. - 7 Hanging Leg raises
-Every minute on the minute, perform 7 hanging leg raises.
Modifications:
Beginner: just raise knees to hip height
Intermediate: Raise knees to armpits
Hard: Actually tough knees to elbows (for real)
Advanced: Touch toes to bar


Arch Body Holds
4 sets x 1 min on 10 sec off
max hold, 4 sets
 
30-45 WOD 15 min AMRAP
 
Add 2 reps reach round! (Wall sit time doesn't change)
30 sec single leg wallsit r
30 sec single leg wallsit L
10 ab mat Situps
10 WALL BALL
10 KB Clean to reverse lunge R
10 KB Clean to reverse lunge L
10 TRX Rear foot elevated split squat R
10 TRX Rear foot elevated split squat L : http://youtu.be/YItAiT6e6BA


 
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  LIFT Strength


Conventional Deadlift
4 sets x 6 reps
touch and go, only tempo is :3 lowering to the floor. Increase off last weeks weight.


Sumo Deadlift
3 sets x 8 reps
increase off last weeks sumo weight


Banded Lateral Walk
4 sets x 10 reps
10 steps ea direction


30-45 WOD
GABE BENCHMARK
1/2 mile run (800m row) 
40 Burpees (KX full burpee with plank pushup)
30 Pullups (KX STRICT)
20 Box jumps (KX 20inchW/24inchM)
10/10 Snatches (KX KB 35W/53M)
40 Burpees (KX full burpee with plank pushup)
10/10 Snatches (KX KB 35W/53M)
20 Box jumps  (KX 20inchW/24inchM)
30 Pullups (KX STRICT)
40 Burpees (KX full burpee with plank pushup)
1/2 mile run (800m row)
 
WEDNESDAY HAPPY NEW YEAR !! 45 min YOGA
https://www.youtube.com/watch?v=GLy2rYHwUqY
 
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30   Squat Strength
KB Squat
4 sets x 6 reps
4210(:4 down,:2 pause, explode up, no pause at the top) Increase off last week.


KB Squat
3 sets x 10 reps
Work on low bar technique, but attempt to increase off tempo weight


30-45  WOD


30-45 WOD 15 min amrap
 CHOOSE one of the Below wods


8 Burpee 
8 Sit out R/L
8 DBL KB Bent over row
4/4 Snatch R/L
4/4 DBL KB Reverse Lunge
 
OR FLOW Version (ADVANCED)
DO THIS FOR 5 ROUNDS
(Below is 1 round)
Press back to Sit out R
Press back to Sit out L
Press Back to DBL KB Bent over row to OA Snatch as you same leg reverse lunge R
Press back to Sit out R
Press back to Sit out L
Press Back to DBL KB Bent over row to OA Snatch as you same leg reverse lunge L
 


https://www.instagram.com/p/BtdfUu0hh8i/?utm_source=ig_share_sheet&igshid=7bcu2nt62k8o



FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-35    Horizontal Press Strength
Tempo DBL KB Chest Press
4 sets x 6 reps
4210(:4 down,:2 pause, explode up, no pause at the top)


Wide KB Chest Press
4 sets x 10 reps
Increase weight higher then tempo weight if possible


Single Arm KB Chest Press
4 sets x 10 reps
10 on ea side
 
35-45 WOD
 3 laps (3x250m)
15 Toes-to-bar
15 Overhead kb swings
15 Box Jump
2 laps (2x250m)
10 Toes-to-bar
10 Overhead kb Swings
10 Box Jump
1 lap (250m)
5 Toes-to-bar
5 Overhead kb Swings


5 Box Jump
 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    Core Strength
TURKISH SITUP
For 10 minutes, run the rack to find a 3R/3L max on the Turkish Get-up.
It is helpful to start off on the weaker side! Perform 3-4 rounds at your top weight.
 
30-45 WOD
15 minute AMRAP:
1 /1 Turkish get up then walking Lunge to the other side of the room and Turkish get down on other side then switch sides and repeat
10R/10L snatches
20 Abmat sit-ups
10 Chin Ups
20 Air squats (no weight make them fast and deep)