Warm Up
2 rounds:
100 Jump Rope or 50 Double Unders
300m run
Overhead Squat 5×5
Snatch 2×10
WOD – “Death by Burpees”
5 Minutes Max Reps Burpees
Warm Up
2 rounds:
100 Jump Rope or 50 Double Unders
300m run
Overhead Squat 5×5
Snatch 2×10
WOD – “Death by Burpees”
5 Minutes Max Reps Burpees
Seniors……..Weight Trainning Notebooks due Tomorrow
Warm Up
2 Rounds:
10 Overhead Squats
5 Box Jumps
10 Push Ups
10 Pistols
Mats / Ladders
Tuck Jumps 5×10
WOD
15 Rounds:
100m Run
21 Air Squats
Or
Seniors may choose to go for boards
Warm Up
3 Rounds:
10 Pull Ups
10 Hang Cleans
10 KettleSwings
10 Air Squats
Ball Slams 3×20
Cleans 3×10
WOD – “Michael”
Push Press
20 Minute Progression
Core 3x30sec
Back Extensions
Knees to Elbows
Russian Twists
A Fellow Del Campo Alumni
Long Live a Cougar
Just Freaking Cool
Warm Up
2 Rounds:
1 Burgener
10 Air Squats
15 Box Jumps
400m
Clean and Jerk 3×15
Snatch 5×5
WOD – “Larry”
Lucky Sevens
Overhead Squat 7×1
Front Squat 7×1
Back Squat 7×1
*Advanced Lifter to beging w/ 40kg bar?
*Increase load each set.
Core
Sit Ups 1×100
Warm Up
3 Rounds:
10 Pistols
10 Push Press
Lunge/Backwards
15 American swings
Mats – Falling Starts
Ladders
Split Jumps 5×5
WOD-
3 Rounds:
400m Run
25 Air Squats
25 Sit Ups

Massa Natural Meats: grass-fed beef and grass-fed lamb grown in the valley and foothills of Northern California. For over forty years, the Massa Family has been actively involved in the beef industry, beginning with a small herd of registered Angus cattle in the 70’s.
After searching for a healthier alternative for their own family’s diet, Duane and Wendy Massa realized there was a real need in the market for naturally-raised meats, so Massa Natural Meats was born!
We are proud to offer fresh, all natural grass-fed beef and grass-fed lamb directly to the consumer. Plans are underway to add heritage -bred pasture-raised pork, chickens and heritage turkeys too.
First Wave of Fittest on Campus
Photos are Here
Keep them coming
Award Ceremony to be held today at 11am
In Front of the ACC. Please be there to support us.
Warm Up
3 Rounds:
Army Crawl/Crab Walk
400m Run
10 Deadlift 50% of your max
Ball Slam 3×20
Front Squat 5×5
WOD – “Kevin”
Russian Kettleswings
Max Reps
24/16kgs
Core
Superman 5x30sec
New Wagon Wheels Pancakes
Ingredients:
2 sweet potatoes (yields about 4 cups)
4 whole eggs
1 cup coconut milk
2 scoops of Vanilla Whey Protein
4 tablespoons butter, melted
3 tablespoons almond butter
2 teaspoons baking soda
2 teaspoons baking powder
1 tablespoon cinnamon
1/2 teaspoon salt
Directions:
Peel and cut the potatoes into small pieces. Boil them until you can easily stick a knife in them. Put the potatoes in the blender with the eggs, whey protein, melted butter, cinnamon, salt, baking soda, baking powder, almond butter. Start adding the coconut milk to reduce the consistency and blending it.
Heat the griddle, slick it with butter and cook till brown on either side. Remember these are more delicate than the pancakes my mom made. Too hot a griddle and they will burn and not cook through the middle. I would say try them on a lower head setting since, I messed up the first few batches on Sunday and decided I need reinforcements. So, I contacted Paleo Comfort Food rockstars for their help and they delivered.