El Cajon Fitness

El Cajon Fitness Functional Fitness Center

05/20/2021

Thursday 05/20/21 Workout:

Dynamic Stretches (PVC Pipe)

Warm Up "1 Round"

20 Walking Lunges
20 Double Unders
20 Wall Ball Shots

Workout "For TIme"
21 Double Unders, 21 Hang Power Cleans, 21 Shoulder Press
15 Double Unders, 15 Hang Power Cleans, 15 Shoulder Press
9 Double Unders, 9 Hang Power Cleans, 9 Shoulder Press

Barbell - As desired

05/19/2021

Wednesday 05/19/21 Workout:

Dynamic Stretches (PVC Pipe)

Warm Up "1 Round"

30 Sit Ups
20 Push ups
10 Pull Ups

Workout "6 Rounds of AMRAP 2"
30 Air Squats
20 Push-ups
10 Chest to Bar Pull-Ups
Max Kettlebell Swings (53, 70)

Rest 2:00 Between Rounds

05/18/2021

Tuesday 05/18/21 Workout:

Dynamic Stretches (PVC Pipe)

Warm up "1 Round"

20 Kettlebell Swings
20 Walking Lunges
20 Wall Ball Shots

Workout "For Time"

20 Burpees
100 Double-Unders
20 Burpees
100 Double-Unders
20 Burpees

05/17/2021

Monday 05/17/21 Workout:

Dynamic Stretches (PVC Pipe)

Warm up "1 Round"

500m Row

10 Burpees

Workout "21-18-15-12-9"

Front Squats (115 / 85 lb)
Kettlebell Swings (70 / 53 lb)
Lateral Burpees over Barbell

05/15/2021

Saturday 05/15/21 El Cajón Fitness will be closed.

05/13/2021

Friday 05/14/21 Open Gym 4:30 pm and 5:30 pm

05/13/2021

Thursday 05/13/21 Workout:

Dynamic Stretches (PVC Pipe)

Warm up "1 Round"

500m Row
20 Walking Lunges
15 Air Squats
10 Push ups

Workout For Time:

50 Double-Unders, 25 Overhead Squats (95 / 65 lb)
50 Double-Unders, 25 Calorie Row
50 Double-Unnders, 25 Strict Pull-Ups
50 Double-Unders, 25 Calorie Row
50 Double-Unders, 25 Overhead Squats (95 / 65 lb)

05/12/2021

Wednesday 05/12/21 Workout:

Dynamic Stretches (PVC Pipe)

Warm up "1 Round"

10 Burpees
10 Wall Ball Shots
20 Double Unders

Workout "21-15-9" for time:

Thrusters (65 #, 95 #)
Pull Ups

05/11/2021

Tuesday 05/11/2021 Workout:

Dynamic Stretches (PVC Pipe)

Warm up "1 Round"

10 Wall Ball Shots
20 Walking Lunges
200m Run

Strength "Deadlift"

1-1-1-1-1-1 Max

Workout "4 Rounds" for time of:

10 Overhead Lunges with Med Ball (14 #, 20 #)

5 Burpees

10 Wall Ball Shots (14 #, 20 #)

200m Run With Med Ball (14 #, 20 #)

05/10/2021

Monday 05/10/21 Workout:

Dynamic Stretches (PVC Pipe)

Warm up "1 Round"

500m Row
30 Walking Lunges
30 Med Ball Sit Ups

Workout "12 Minute EMOM"

6 Hang Sn**ch (55 #, 75 #)

4 Front Squats (55 #, 75 #)

2 Lateral Burpees Over Bar

05/08/2021

El Cajón Fitness will be Closed Saturday 05/08/21.

05/07/2021

Friday 05/07/21 Open Gym 4:30 and 5:30pm.

Address

Richmond, TX

Website

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