Strict Pull-up 3,3,3,3,3 Repetitions

Rest as needed then,

Complete Three to Four Rounds:

Against a 3:00 Running Clock,

30 Wall Ball Shots
15 Pull-ups
As Many Repetitions As Possible of Weighted Jump Ropes or Double Unders

Note: For the Strict Pull-up add weight if appropriate, or use the least amount of band assistance as possible. For the AMRAP workout, assess body soreness and fatigue. It’s been a tough week of training, and it’s only Wednesday. Round Four will be a “Bonus Extra-Credit Round”. Men’s Rx’d Wallball weight is 20lb. and Women’s weight is 10lb. Advanced Athletes should vary the stimulus and consider Ring Pull-ups and Double Unders in this workout.


1 Mile Out to Sea!


Congratulations to Dom, Colin, Michael, Roberto, Matthew, Justin, Scott, Eddie and Greg on completing the challenging Stand Up Paddle (SUP) to the Santa Cruz 1 Mile Buoy on Tuesday morning. The scenery and water conditions were perfect for this epic adventure, and the men were witness to a breathtaking breaching of a large whale.


Wednesday Special Events

8:30 AM – 9:30 AM – Warrior Body Zen Mind Yoga

7:15 PM – 8:00 PM – Krav Maga Phase A


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