Wednesday

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Announcements

Let's Run!  Saturday, October 27th join us at the Huntington Beach Halloween 5K ($40) or 10K ($45)!  Join our team "The Red Werewolves" and complete the 1st of 3 events this fall!  Proceeds are used to gift life changing opportunities for the less fortunate.  Sign up at:  https://www.carenwareevents.com/halloween-wigged-out-5k/

WORKOUT OF THE DAY

Squeaky Clean

A:

Power Clean + Power Jerk:
*10 min to Build to a heavy single

B:

4 RFT:
.5 mile AB
10 Clean and Jerk 115/85#
20 Pull Ups

Beginner:
.3 mile AB
10 Hang Clean and Push Press - Choose weight
15 Assisted Pull Ups

RX+:
.8 mile AB
10 Clean and Jerk  155/105#
20 Unbroken Pull Ups


Tuesday

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Announcements

Let's Run!  Saturday, October 27th join us at the Huntington Beach Halloween 5K ($40) or 10K ($45)!  Join our team "The Red Werewolves" and complete the 1st of 3 events this fall!  Proceeds are used to gift life changing opportunities for the less fortunate.  Sign up at:  https://www.carenwareevents.com/halloween-wigged-out-5k/

WORKOUT OF THE DAY

Snitch

A: Every 2 min x 7 sets *Building:
Segmented Snatch Deadlift + Power Snatch + Snatch

B: AMRAP 8 min:
8 Power Snatch 95/65#
16 Wallballs 20/14#

Beginner:
8 Hang Power Snatch - Choose weight
16 Wallballs 14/10#

RX+:
8 Power Snatch 135/95#
8 Wallballs 20/14#


Monday

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Announcements

Let's Run!  Saturday, October 27th join us at the Huntington Beach Halloween 5K ($40) or 10K ($45)!  Join our team "The Red Werewolves" and complete the 1st of 3 events this fall!  Proceeds are used to gift life changing opportunities for the less fortunate.  Sign up at:  https://www.carenwareevents.com/halloween-wigged-out-5k/

WORKOUT OF THE DAY

Butterball

Every 2 min x 10 sets:
5 Front Squats (65-75%) + 10 KBS (Blue/Green)

Beginner:
5 Front Squats (Choose Load) + 8 KBS (Green/White)

RX+:
5 Front Squats (65-75%) + 10 Alt. DB Snatch 55/40#


Friday

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Announcements

Let's Run!  Saturday, October 27th join us at the Huntington Beach Halloween 5K ($40) or 10K ($45)!  Join our team "The Red Werewolves" and complete the 1st of 3 events this fall!  Proceeds are used to gift life changing opportunities for the less fortunate.  Sign up at:  https://www.carenwareevents.com/halloween-wigged-out-5k/

Workout of the Day

A: AMRAP 7min
25 Double Unders + 2 Chest to Bar Pull Ups
25 Double Unders + 4 Chest to Bar Pull Ups
25 Double Unders + 6 Chest to Bar Pull Ups

FItness:
25 Single Unders + 2 Assisted Pull Ups
25 Single Unders + 4 Assisted Pull Ups
25 Single Unders + 6 Assisted Pull Ups

RX+:
25 Double Unders + 1 Bar Muscle Up
25 Double Unders + 2 Bar Muscle Ups
25 Double Unders + 3 Bar Muscle UpsUnbroken Reps for as long as possible.  Smooth Transitions.

B: EMOM 12min
Min 1: 15 Kettlebell Swings Blue/Green
Min 2: 10 Dumbbell Box Step Overs 50/35# [24/20"]

Fitness:
Min 1: 12 Kettlebell Swings Green/White
Min 2: 10 Step Overs

RX+:
Min 1: 15 Kettlebell Swings Red/Blue
Min 2: 6 Burpee Dumbbell Box Step Overs 50/35#  [24/20"]Hip drive saves lives.


Thursday

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Announcements

Let's Run!  Saturday, October 27th join us at the Huntington Beach Halloween 5K ($40) or 10K ($45)!  Join our team "The Red Werewolves" and complete the 1st of 3 events this fall!  Proceeds are used to gift life changing opportunities for the less fortunate.  Sign up at:  https://www.carenwareevents.com/halloween-wigged-out-5k/
-
October Update Video w/ Matt! https://vimeo.com/293444052

Workout of the Day

A: Clean and Jerk (15min to Build to a Heavy Single)

Testing week for our 6-week olympic lifting cycle.  Choose between power or squat.
Fitness - 3 Hang Power Cleans + 3 Push Press

B: "2008"
For Time:
30 Squat Clean and Jerks 155/105#

Fitness:
For Time:
30 Hang Power Clean and Jerks - Choose Weight

RX+:
For Time:
30 Squat Clean Thrusters 155/105#


Wednesday

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Announcements

Let's Run!  Saturday, October 27th join us at the Huntington Beach Halloween 5K ($40) or 10K ($45)!  Join our team "The Red Werewolves" and complete the 1st of 3 events this fall!  Proceeds are used to gift life changing opportunities for the less fortunate.  Sign up at:  https://www.carenwareevents.com/halloween-wigged-out-5k/
-
October Update Video w/ Matt! https://vimeo.com/293444052

WORKOUT OF THE DAY

A: 2 RFT:
50/40 Cal Row
25 Handstand Push Ups

Fitness:
2RFT:
40/30 Cal Row
25 Pike Push Ups or Hand Release Push Ups

RX+:
50 Cal Row
25 Deficit Handstand Push Ups 2xReds each side/2xBlues each side

B: 3 Sets:
7 Close Grip Bench Press *Building
rest as needed
7 Supinated Barbell Bent Over Row *Building
rest as needed

Fitness - Same as RX
RX+ - (31X1) tempo bench (30X1) tempo bent over row


Tuesday

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Announcements

Let's Run!  Saturday, October 27th join us at the Huntington Beach Halloween 5K ($40) or 10K ($45)!  Join our team "The Red Werewolves" and complete the 1st of 3 events this fall!  Proceeds are used to gift life changing opportunities for the less fortunate.  Sign up at:  https://www.carenwareevents.com/halloween-wigged-out-5k/
-
October Update Video w/ Matt! https://vimeo.com/293444052

Workout of the Day

A: Snatch (15min to build to a heavy single)

This is testing week for a 6-week Snatch and Clean and Jerk cycle.
 Choose between power or squat.
*Fitness - 3 hang power snatch + 3 overhead squats.  Focus on technique

B: AMRAP 10min
5 Hang Power Snatch 115/85#
7 Overhead Squats 115/85#
5 Squat Snatch 115/85#

Fitness:
AMRAP 10min
5 Hang Power Snatch - Choose weight
5 Overhead Squats

RX+:
AMRAP 10min
5 Hang Power Snatch 135/95#
7 Overhead Squats 135/95#
5 Squat Snatch 135/95#


Monday

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Announcements

Let's Run!  Saturday, October 27th join us at the Huntington Beach Halloween 5K ($40) or 10K ($45)!  Join our team "The Red Werewolves" and complete the 1st of 3 events this fall!  Proceeds are used to gift life changing opportunities for the less fortunate.  Sign up at:  https://www.carenwareevents.com/halloween-wigged-out-5k/
-
October Update Video w/ Matt! https://vimeo.com/293444052

Workout of the Day

A: EMOM 20min:
Min 1: 5 Front Squats  *choose one weight across all sets
MIn 2: 3 Strict Pull Ups + 5 Burpees

Fitness:
EMOM 20min:
Min 1: 5 Front Squats
MIn 2: 5 Ring Rows + 5 Burpees

RX+
EMOM 20min:
Min 1: 3 Front Squats  *Building
Min 2: 6 Strict/Weighted Pull Ups

B: Core Work:
3 Sets:
15 sec Weighted Hollow Hold
15 sec Leg Lift Overs
15 sec Plank March
Rest 45 sec

*Fitness - Unweighted


Sunday

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Workout of the Day

K2

For time:
10 Bar Muscle Ups
20 Handstand Push Ups
30 Wall Ball 20/14# to 10ft.
40 KB Swings (Blue/Green)
50 Thrusters 95/65#
40 KB Swings (Blue/Green)
30 Wall Ball 20/14# to 10ft.
20 Handstand Push Ups
10 Bar Muscle Ups

Fitness:
10 Assisted Pull Ups + 10 Dips of choice
20 Pike HSPU or Push Ups
30 Wall Ball -  choose weight
40 KB Swings (green/white)
50 Thrusters 45/35#
40 KB Swings (green/white)
30 Wall Ball - choose weight
20 Pike HSPU or Push Ups
10 Bar Muscle Ups  + 10 Dips of choice

Competitor:
same as Rx


Saturday

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Workout of the Day

Teams of 2:
For max reps
AMRAP 7 min
Bar Facing Burpees
rest 1 min
AMRAP 7 min
Hang Squat Cleans 135/95#
rest 1 min
AMRAP 7 min
Toes to Bar

Fitness:
Teams of 2:
For max reps:
AMRAP 7 min
Burpees
rest 1 min
AMRAP 7 min
Front Squat - choose weight
rest 1 min
AMRAP 7 min
Sit Ups, Tuck Ups or V-Ups

Competitor:
Teams of 2 for max reps:
AMRAP 7 min
Burpee Box Jump Overs 24/20"
rest 1 min
AMRAP 7 min
20 Hang Squat Cleans 155/105#
20 Hang Squat cleans 185/135#
20 Hang Squat Cleans 225/155#
rest 1 min
AMRAP 7 min
Toes to Bar