March 2013

For load:
Snatch 2-2-2 @ 80%
(rest 1:30)

For total reps:
Every 1:00 for 10:00
Odd min: chest to bar pull-up
Even min: overhead squat 115/75
(pick reps prior to start.  do not push to failure)

3 round for total reps:
Push-up (do not push to failure)
(rest 1:30)

Weightlifting Club

70% 2×3
80% 3×2
90% 2×1
100% 1

70% 2×3
80% 2×3
90% 3×2

80% 3×3
90% 2×2


“Mistakes are always forgivable, if one has the courage to admit them.”
~Bruce Lee



11-2p Open Gym

10:00a 13.4 Check-in
11:00a 13.4 Heat 1
EVCF Weightlifting Club

AMRAP 7:00
3 Clean and jerk 135/95
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…

kong fest-150

“Do not chase people.  Be you and do your own thing and work hard.  The right people who belong in your life will come to you and stay.”
~Wu Tang

4:00p Open Gym
5:00p Kettlebell Club
5-7p Weightlifting Club
7:00p Powerlifting Club

4 rounds for time:
400m Run
(rest 1:00)

For time:
21 Weighted Sit-ups 53/35
15 Toes to Bar
9 Bar Muscle-ups

kong fest-216

“You have power over your mind – not outside events. Realize this, and you will find strength.”
~Marcus Aurelius

For load:
Jerk 2-2-2 @ 80%
(rest 1:30)

For time:
1000m Row (2k pace)

3 rounds for total reps:
Handstand Push-ups
(rest 1:00 Do not push to failure)


“I know where I’m going and I know the truth, and I don’t have to be what you want me to be. I’m free to be what I want.”
 ~Muhammad Ali

For load:
Power Clean 3-3-3 @ 80%
(rest 1:30)

Every 1:00 for 10:00
Odd Min: Chest to Bar Pull-ups
Even Min: Push-ups
(Pick reps prior start. Do not push to failure)

For time:
30 Burpee Toes to Bar


“Remember, if you ever need a helping hand, it’s at the end of your arm. As you get older, remember you have another hand: the first is to help yourself, the second is to help others.”
~Audrey Hepburn

12-2p Open Gym

7:30a Running Club at Corona del Sol High School Track
8:00a Open Gym
9:00a Team Workout
10:00a Open Gym
11:00a Romanian Conditioning
12-2p Weightlifting Club