For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Karen

Back Squat 3-3-3-3-3 reps

Pandora vs. Jed

Rest Day

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Elle - Handstand Shoulder Tap

Run 5K

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Split Jerk 1-1-1-1-1-1-1 reps

Thank you to Cobrinha for teaching us some great techniques at the seminar!
Check out more photos on our Facebook!

Good morning everyone, hope you're all staying dry in this downpour!

Cobrinha Seminar
A big thank you to all of you who attended the Cobrinha seminar! We had the pleasure of having him as our guest this weekend, and Cobrinha was an awesome instructor. He even made us dessert! Aside from being a BJJ World Champion, he also loves to bake. Who knew? He far exceeded our expectations and we are very glad that we had the opportunity to bring him to San Diego. We have a lot of photos on our Facebook so don't forget to check them out.

Stronghold Clothing
With Christmas coming just around the corner, we are taking orders for Stronghold hoodies, rashguards, shirts, long sleeve T's, etc. I've had a few people ask when we were bringing hoodies back and while we've tried to keep many clothing items in stock, from here on out we will do mostly custom orders. Please let us know if you're interested in ordering anything.

"2 for 1" Lifetime Membership Special
Don't forget, just in time for Christmas we brought back our "2 for 1" Lifetime Membership special with an additional offer for monthly payments (plans with monthly payments have an additional cost). Take advantage of this offer and give the other membership to your significant other or family member!

Rest Day

Awesome 1st Day with Cobrinha!

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Chris added 50lbs to his deadlift this year!

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Cobrinha arrives tomorrow and will be teaching an awesome seminar! We have just a few more spots, reserve yours today until it's too late!

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

Danny's second try on the rings

Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)

Rest Day

Rino vs. TJ