Conditioning: 150/120 Machine calories* *athletes can switch every 50 Cals or grind it out on one machine WOD: Complete as many rounds as possible in 15 mins of: 5 Feet Elevated Ring Rows Ring L-Sit, 10 secs 15 Russian Kettlebell Swings, 70/53 lbs Post time and rounds to beyond the whiteboard.

Midline: Tabata Alternating Contralateral Dead Bug Tabata Superman Tabata Hollow Rock The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. WOD: 5 rounds for time of: 50 Double Unders 12 Dumbbell Front Squats, 50’s/35’s Post...

WOD: DT 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs Post times to beyond the whiteboard. In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an...

WOD: Trevor For Time: Teaming of 2 or 4 300 Pull-ups 400 Push-ups 500 Sit-up (standard)s 600 Air Squats Post times to beyond the whiteboard.

Team Conditioning: Complete as many rounds as possible in 13 mins of: Farmer Carry, 106/70 lbs 20 yd Bear Crawl, 20 yd WOD: 3 rounds, 1 min per station, for max reps of: Echo Bike Calorie Box Jump, 24/20 in Sledge Hammer Strike Toes-to-bar Rotate immediately to the next station every 1 min, the clock...

Strength: Bench press, 3-3-3-3-3 WOD: 21-18-15-12-9-6-3 reps, for time of: Medicine Ball Slam, 50/40 lbs Deficit Push-up, 4/2 in, (plates under hands and feet) Post loads and times to beyond the whiteboard.

Strength: Tempo back squat, 3-3-3-3-3 WOD: Complete as many rounds as possible in 15 mins of: 5 Hang Power Cleans, 155/105 lbs 10 Alternating Lateral Single Leg Push Offs, 20/18 in 5 Pull-ups Post loads and rounds to beyond the whiteboard.

Happy Tribesgiving! Join us today from 4-7pm. Midline: Tabata Alternating Contralateral Dead Bug Tabata Back Extension Tabata Hollow Rock The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. WOD: Complete as many rounds as possible...

Team conditioning: In teams of 3-5: Complete as many rounds as possible in 13 mins of: 12/9 Ski Erg Calories Suicide Sprint, 20 yd WOD: 30-20-10 reps, for time of: D-Ball Squat, 100/70 lbs Toes-to-bar Post rounds and times to beyond the whiteboard.

Midline: Buy in/Cash out: 100 hollow rocks WOD: Randy For time: 75 Power Snatches, 75/55 lbs Post times to beyond the whiteboard. Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two...