WORKOUT OF THE DAY

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    Wednesday

    Strength Day! Warm Up:Row or Run 800m2 Rounds 12 Jump Squats 10 Push Ups 5 Burpees Front Squat Warm upZombie Squats 5-5-5-5Strength:Front Squats 10 empty Bar 8-5-5-3-3-3Superset With DB Windmills 

    Tuesday 9-21-21

     Warm Up:2 Rounds 15 Cal Cardio 15 KB Swings (Light)15 Hip Extensions Skill:2 Rounds 12 Weighted Glute Bridges 3 Wall Climbs 30 Plank To Push Up WOD:6x 3 Min AMRAP 75′ OH DB Walking Lunge (40/25#)8 Burpees remaining time…

    Monday 9-20-21

    Oh Monday… Warm Up:Run or Row 800m2 Rounds 15 Air Squats 15 Sit Ups 10 Burpees Strength:Deadlifts 10-8-8-5-5-5WOD:For Time:21 Thrusters (115/75#)200m Shuttle Sprint (50×4)15 Thrusters 200m Shuttle Sprint 9 Thrusters 200m Shuttle Sprint Rest 2 Min 2 Rounds 15 Pull Ups 15 DB…

    Saturday 9-18-21

    Recoil Closed Today We are closed today due to maintenance on the parking lot. Let’s meet down at Bolsa Chica Beach at 8:30am for a run/bike/skate party! Bring the kids and…

    Friday 9-17-21

    We are closed Saturday due to maintenance on the parking lot. Let’s meet down at Bolsa Chica Beach at 8:30am for a run/bike/skate party! Bring the kids and strollers… whatever…

    Thursday 9-16-21

    Recoil Closed Saturday We are closed Saturday due to maintenance on the parking lot. Let’s meet down at Bolsa Chica Beach at 8:30am for a run/bike/skate party! Bring the kids and…

    Wednesday 9-15-21

    Strength Day! Warm Up:Run 800m2 Rounds 20 Lunges 8 Burpees 6 Strict Pull Ups Strength:Hang Squat Clean 10-5-3-3-1-1-1Shoulder Press 10-8-5-3-3-3-3Cool Down Run 400m

    Tuesday 9-14-21

     Warm Up:2 Rounds 10 Cal Cardio 6 Inch worm with push up 10 Jumping Pull Ups 10 Slam Balls Skill:2 Rounds 20 Tire Flips 20 Sledge Hammer Strikes (each side)WOD:For 21 MIn Min 1: 9 Clean and Jerks…

    Monday 9-13-21

    Monday Again!! Warm Up:Run or Row 800m 2 Rounds 15 Air Squats 15 Sit Ups10 Burpees Strength:Back Squats 10-8-5-3-3-3WOD:50-35-25-15 Reps for time of:Wall Balls (20/14#)KB Swings (53/35#)Double Unders 

    Friday 9-10-21

    Join us tomorrow Rush Park in Rossmoor for a Family day! Food Trucks and games! Group meeting at 3:30 Warm Up:Run 800mBear Crawl to end of building Lunges Back WOD:Create your own workout…

    Thursday 9-9-21

    Recoil Family Day this Saturday Rush park for a carnival! Join us! 3:30pmWarm Up:Row Bike or Ski 40 Cal2 Rounds 10 Leg Swings Each leg 12 Wall Balls 1 Min Plank Skill:2 Rounds 10 Bench…

    Wednesday 9-8-21

    Strength Day Warm Up:Run 800m15 Atlas Lunge 10 Caterpillar Walk + Push Up5 Squat jump (explosive)Strength:Front Squat 10x3Deadlifts 10×3 Rest as needed.. Goal is a heavy 3 rep! 

    Tuesday 9-7-21

    Hope everyone had a great Labor Day weekend! Warm Up:2 Rounds Run 200m15 KB Swings (light)15 Slam Balls Strength:Push Press 3-3-3-3-3WOD:7 Rounds for time of:7 Burpee Box Jumps Overs (24/20″)7 Thrusters (95/65#)7 Pull Ups 

    Friday 9-3-21

    Freestyle Friday! Open Gym! Reminder tomorrow is 8am only and Monday 8:30am only for Labor Day! 

    Thursday 9-2-21

    Saturday 8am only and Monday 8:30am for Labor Day! Warm Up:30 Cal CardioEMOM for 5 Min 8 Jump Squats 12 Sit Ups Conditioning:Row 800m or 40 Cal Bike or SkiModerate Pace4 Rounds (sprint style)Row…

    Wednesday 9-1-31

    Strength Day Warm Up:Your Guessed it…Run 1 Mile 2 Rounds 6 Inchworm with Push Up 10 OH Squats (PVC)20 Hang Power Snatch (DB’s)Strength:2x Burgener Warm upPower Snatch 8-5-5-5-3-3-1Snatch Balance 8-5-5-5-3-3-1 

    Tuesday 8-31-21

    Labor Day Weekend is coming! Saturday 8am only and Monday 8:30am ONLY! Warm Up:2 Rounds Run 200m15 KB Swings 15 Knees to Elbow Skill:2 Rounds 6 Bar Muscle Ups 12 Ring Dips 6 Handstand Push Ups WOD:AMRAP in…

    Monday 8-30-21

    Goodbye August… September is on it’s way! Warm Up:Run or Row 800m2 Rounds15 Air Squats 15 Sit Ups 10 Burpees Strength:Back Squats 8-8-8-8-8**2  second Pause **6 Push Ups between each setWOD:”DT”5 Rounds for time of:12…

    Friday 8-27-21

    Fridays are my Fav! Warm Up:Row 800m10 Leg Swings each leg10 Burpees WOD:Freestyle Friday! Create your own workout or make up one you missed this week! Practice a lift or gymnastic skill! 

    Thursday 8-26-21

     Warm Up:2 Rounds 40 Double Unders 15 KB Swings (light)12 Slam Balls Shoulder Work:15 Shoulder Press (barbell unbroken)15 Arnold Press (db)15 Upright Row (with dumbbells) WOD:4 Rounds Run 200m12 Hang Clean and Jerks (95/65#)24 DB…

    Wednesday 8-25-21

    Strength Day & Happy Birthday Nichole! Warm Up:Run 1 Mile 2 Rounds 20 Hip Hinge Rotations 10 Quad Dominant Up and Over 8 Burpees Strength:Overhead Squats 10-8-5-3-3-3Single Leg Romanian Deadlift (with DB)10-8-5-3-3-3 form>weight 

    Tuesday 8-24-21

    Happy Birthday Laura! Warm Up:2 Rounds 15 Cal Cardio20 Walking Lunges 10 Good Mornings (empty Barbell)10 Push Ups Strength:Deadlifts 10-8-5-5-3-3-3 WOD:”Cindy… Laura Style”AMRAP in 24 Min of:5 Chest to Bar Pull Ups 10 Push Ups 15 Air Squats 

    Monday 8-23-21

    Hello AgainWarm Up:Run 800m2 Rounds 15 Air Squats 15 Sit Ups 10 Burpees It’s Go Time:WOD:Filthy Fifty! Forward or backwards… let’s see if you can get it under 30 min! 50 Box Jumps (24/20 in)50 Jumping…

    Saturday 8-21-21

    2 Big Birthdays Today! Join us at 8 or 9am today to celebrate my Dads and Jason’s Birthday!! Pretty Sure both guys just want to hang out and enjoy some donuts!…

    Friday 8-20-21

    Friday! Warm Up:Run 800mBear Crawl to EOB and Back 🙂 WOD:Create a workout for yourself or make up one you missed this week! Work on a skill or lift! Have fun! 

    Thursday 8-19-21

    Almost Friday! Warm Up:2 Rounds Run 200m10 Burpees 10 Knee To Elbow 10 Shoulder Press (empty bar)Skill:2 Rounds 10 Handstand Push Ups Sled Push to EOB and Back Sled Pull with harness to EOB and Back WOD:AMRAP in…

    Wednesday 8-18-21

    Strength Day! Warm Up:Run 1 Mile 2 Rounds 20 Walking Lunges 15 Push Ups 10 Air Squat w/ 2 Sec pause Strength:Shoulder Press 8-5-5-3-3-1-1-1Thrusters 8-5-5-3-3-1-1-1