Thank you to everyone who attended The Double Under Clinic by Rx Smart Gear. If you missed it , go to their website and sign up for the next clinic at 619 San Diego Personal Training Murrieta on January 10th.
Holiday Schedule:
Christmas Eve 9am
Closed on Christmas
New Year’s Eve 9am
New Year’s Day 12 Noon
Monday Supplemental Power/Strength 9 x 1 Snatch + 1 Overhead Squat 3 x 2-6 Ring Muscle Ups 3 x 6 Behind the Neck Press with Snatch Grip 6 x 6 Push Press 5 x 10 Seated Dumbell Press 5 x 10 Close Grip Bench Press Power 8 x 1 Hang Power Snatch + 1 Hang Snatch (Level 1) or 8 x 2 Hang Power Snatch (Level 2,3) Every Minute on The Minute x 8 Workout of The Day 6 Minute AMRAP 3 Power Snatches 95/65 85/55 75/45 3 Box Jumps 24/20 6 Power Snatches 6 Box Jumps 9 Power Snatches 9 Box Jumps add 3 Reps to every round… Rest 3 Minutes and Drop The Weight on The Bar 10 pounds 3 Minute AMRAP 3 Power Snatches 85/55 75/45 65/35 3 Box Jumps 6 Power Snatches 6 Box Jumps 9 Power Snatches 9 Box Jumps add 3 Reps to every round Supplemental Endurance 1000 Meter Row 400 Meter Run 1000 Meter Row Tuesday
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Supplemental Power/Strength
6 x 2 Hang Cleans + 2 Front Squats
6 x 1 Clean
3 x 20 Front Rack Walking Lunges
3 x 10 Leg Press
5 x 10 Romanian Deadlifts
5 x 10 Leg Curls
2 x 10 Leg Extensions
1 x 21 Leg Extensions
Strength
Every Minute on The Minute x 16
Even: 8 Front Squats @ 80 % of 1 Rep Max
Odd: 12 GHD Sit Ups
619 San Diego Personal Training Benchmark WOD “Angie”
100 Pull Ups
100 Push Up
100 Sit Ups
100 Squats
or “Another Side of Angie”
5 Rounds
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Squats
Supplemental Endurance
10 Rounds for Total Distance
1:00 on :30 off
Wednesday
“12 Days of Christmas WOD”
