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Saturday, July 4th
Ultimate Frisbee

 

Our annual Ultimate Frisbee game takes place on the 4th of July. BE THERE!!

 


Where: Vernola Park, Mira Loma (Wineville x Bellegrave)
When: 9am
Bring: family or friend
Why: America



ClubChampsOpen_Lane (6)
(Ladies, don't let the image above intimidate you. We play a friendly game that usually ends with you hurting us)

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Friday, July 3rd

BBG
15 min to est a 1RM snatch+hang snatch+3 OHS

 

BWCF

100m hose drag
10 jump squats
10 flutter kicks
AMRAP in 15 min

Conditioning
100m run
21 double unders
15 lateral burpees
9 deadlifts (225/155)
rest 2 min
x5 rounds
*25 min

 

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Thursday, July 2nd

Strength
15 min to est a 1RM Bench Press


BWCF
10 HRPU
10 Superman back ext.
10 cal row
AMRAP in 15 min

Midline/Skill
50 toes to bar
-focus on tight hollow/arch/pike positions rather than disconnected inefficient kicks to the bar.
*5 min

 

Conditioning
10-9-8-7-6-5-4-3-2-1
MU (girls start on round 7)
OHS (70% snatch)
*100m run between rounds

 

 

 

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Wednesday, July 1st

CnJ

12 min to est a 1RM power clean

BWCF
10-9-8-7-6-5-4-3-2-1
KBS (53/35)
burpees

Strength

15 min to est a 1RM Front Squat

Conditioning

100m row
20m HS walk
10 HSPU
x 5 rounds
*10 min

 

Please stop.

A photo posted by Inland Empire Barbell (@inlandempirebarbell) on Jun 25, 2015 at 8:31am PDT

 

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Tuesday, June 30th

Snatch

12 min to est a 1RM power snatch

 

BWCF
100m bear crawl
400m run
x3 rounds
*15 min

 

Midline

21-15-9
candlesticks
criss cross mt climbers
*6 min

 

Conditioning

50 cal row
50 box jump overs
50 situps (20/14)
50/30 ring dips (MU into)
50 situps
50 box jump overs
50 cal row
*20 min

 

A video posted by Paul Castaneda (@kickasstaneda) on Jun 19, 2015 at 12:19pm PDT

 

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Monday, June 29th

Strength

15 min to est a 1RM HBBS

 

BWCF
250m row
20m burpee broad jumps
AMRAP in 15 min

Skill

10 min of gymnastics
*beginners scale with 10 min of Cindy

Conditioning

21-15-9-3
C2B pullups
OHS (95/65)
wall balls (20/14)
*beginners who completed Cindy should scale pullups with burpees

 

 

10# under her 1RM for 3. @tori_lee1 is STRONG!!! 💪🏿

A video posted by Inland Empire Barbell (@inlandempirebarbell) on Jun 22, 2015 at 5:23pm PDT

 

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Friday, June 27th

Clean
Establish a 1RM:
2 Clean pulls + hang clean + front squat + jerk

BWCF
20m bear crawl
20 flutter kicks
20 single unders
400m run

Midline
15 hollow rocks
10 atomic sit-ups
EMOM x5

Conditioning
20 cal row
60 double unders
AMRAP in 10 min

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Thursday, June 25th

Strength
7x3 bench press
Heavier than last week
*15 min

BWCF
400m run
20 burpee pull-ups
x3 rounds
*15 min

Midline
15 hollow rocks
10 atomic sit-ups
EMOM x5 min

Conditioning
7 HSPU
5 front squats (135/95)
3 push jerks
1 rope climb
Rest 1:1
x7 rounds
*20 min

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Wednesday, June 24th

Snatch
3 TnG power snatch (HAP)
Heavier than last week
*12 min

BWCF
20 HRPU
30 sit-ups
10 superman back extensions
100m run
AMRAP in 15 min

Strength
7x5 front squats (HAP)
*15 min

Conditioning
30 MU for time
-100n run every time you drop down from the rings
(Scale with 30 hips to rings, jumping pull-ups, bar MU, jumping bar muscle ups, or pull-ups)
*10 min

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Tuesday, June 23rd

Clean
3 TnG power cleans +1 jerk (HAP)
Heavier than last week
*15 min

BWCF
400m backwards run
20 wall balls
x3 rounds
*15 min

Strength/Skill
20m HS walk
EMOM x 4 rounds
*scale with 20 HS hold/shoulder taps
*5 min

Midline
21-15-9
Toes to bar
GHD sit-ups
*6 min

Conditioning
30-20-10
KBS (70/53)
Cal row
front rack walking lunge (115/80)
*12 min

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