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All Levels
A.
EMOM 16:00
3-5 Russian KB Swings
3-5 Ring Rows

B.
3 Rounds
10 Wall Balls @ 20 lb, 14 lbs
10 Burpees
10 DB Step-ups/leg @ 35 lb, 20 lbs
10 Box Jumps
10 SA DB Push Press/Arm @ 35 lb, 20 lb
2:00 Active Recovery Jump Rope Skills
*Total time recorded
*Time cap 30:00
*Move steadly through the exerercise, recovery

“Continuous effort – not strength or intelligence – is the key to unlocking our potential.” – Winston Churchill

[youtube]http://youtu.be/qmMbm78sEB4[/youtube]

All Levels
Jillian	13:50
Sam	15:08
Ian	12:30
MegO	13:44
Carlos	14:55
Maureen	15:11
Maryhelen	14:45
Lee	15:47
Matt	13:02
Jose	17:50
Red	16:44
Silas	16:34
Sarah	16:31
Jeff	15:37 rx
Kara	13:24
Nelly	16:05
Josie	17:47
LuLu	17:14
Stefani	17:24
Mer	16:59
All Levels – Noon
Jackie	18:41
Everett	15:30
Allyson	18:35
Sean	16:17
Avtar	18:34
Chet	20:21
Gil	19:00
Tineke	16:20

Performance – Week 5 of 8 Work Capacity
A. Front Squat x3x3 by feel  Rest 2:00
B. Back Squat x5x5 @ 72% Rest 2:00
C1. DL x4-5×5 @ 60-70% Rest :60
C2. Dips x4-6×5 @ Rest 2:00

Foundations
Skill:
Press, Push Press, Jerk

A.
Build to a Heavy 5 in Press
Build to a Heavy 3 in Push Press
Build to a Heavy 1 in the Jerk
*Press weight recorded on test out sheet

B.
12:00 AMRAP
5 Burpee Box Jumps
300 M Run
*Rounds recorded

“I believe the first test of a truly great man is his humility.” – John Ruskin

Foundations – AM
Monica	3.25
Toanna	5
Humberto	4
Courtney	–
Jeff	3
Josh	6
Performance – AM
Gage
Sissy
Big Spoon
Tow Matt
Maryhelen
Sarah
Lee
Lia
MegO
Mitch
Red
Joseph
Page
Jose
Roland
Kevin
Lisa
Steve
Silas
Michele
Nelly
Ray
Ladies Class
Jenny
Emily
Kayleen
Josie
Stefani
LuLu
Mer
Foundations – Noon
Jazzy Jeff	6.5
Everett	6.5
Chris	4
Foundations – PM
Conal	4
Andrea	3
Mercy	4
Sean	6
TJ	3
Dipti	5
Jessica	3
Lauren	4
Jason	3
Performance – PM
Can2
Sanchez
Andy
Chet
Lane
Kristin
Ryan
Matt
Taylor
Evil
Pam

 

Performance – Week 5 of 8 Work Capacity
A. In 15 Minutes Work to a 3 RM Hip Snatch or Power Snatch
*Snatch Recorded

B.
5 Rounds
10 UB Russian KB Swing AFAP Rest :90
Hill Sprint AFAP Rest :90

C1. Single Leg Hip Extension x10/leg x2
C2. Fire hydrants x10/leg x2

Foundations Test Day
Skill: Row

A. 2 x 500 M Row Rest appx 5:00 Rest (Test)
*record best split

B.
50 Wall Balls
40 KB Swings
30 Push ups
*Time Recorded

“Win or lose, do it fairly.” – Knute Rockne

Foundations – AM
John	5:58
Raj	6:28
Bryan	6:21
Toanna	6:21
Courtney	7:26
Jannica	8:40
Joseph	6:45
Performance – AM
Charlie	125
Sam	105
Rulin	85
Carlos	75
Mitch	mod
Tineke	60
Kristi	85
Sissy	50
Lee	100
Sarah	50
Jose	75
Red	45
Jillian	75
Ryan	115
Nelly	50
Performance – Noon
Everett	155
Allyson	65
Evan	75
Avtar	85
Gil	105
Foundations – PM
Conal	8:07
Andrea	–
Andre	7:42
Ed	7:51
Madison	5:51
Mercy	5:40
Performance – PM
David	125
JRod	60
Jeri	60
Jeanette	45
Coco	55
E-Rod	95
Kristin	45
Cassie	45
Paul	75
Denise	40
Keith	95
Carolyn	40
Melissa	35

Performance – Week 5 of 8 Work Capacity
A.
In 15:00 Complete 30 Kip Pull-ups in sets of 3 as quickly as possible
*Scale down as needed, scale up is CTB

B.
6 Rounds
400 M Run
5 OVHD Squats @ 95 lbs, 65 lbs
10 Push-ups
15 Double Unders
*Total Time recorded
*Try to keep run at 2:00 or under, use exercises as active recovery

Foundations
Skill:
Clean

A. Hip Clean + Power Jerk  x2x5
B. Back  Squat x2x5
C. Good Mornings x5x5
D. Front/Side Planks x :90 / position
*Back Squat Recorded (On test sheet and Board)

“He who conquers others is strong; he who conquers himself is mighty.” – Lao-tzu

Foundations – AM
Humberto
Monica
Valeria
Joseph
Jeff
Performance – AM
Ian	15:40
Maureen	19:13
Charlie	18:47
Sissy	21:54
Lia	20:30
Tineke	21:43
Maryhelen	21:30
Carlos	20:35
Gabi	19:49
Silas	25:12
Chet	25:23
Steve	24:36
Ed	25:00
Jose	24:47
Lisa	26:39
Tow Matt	19:58
Red	25:10
Bradley	15:02
Jillian	22:18
Keihl	19:33
Ray	20:12
Michele	23:53
Nelly	27:25
Ladies Class
Sarah	23:53
Josie	28:10
Jenny	22:10
Stefani	25:33
Foundations – Noon
Gerald
Dinorah
Performance – PM
Jeri	24:19
Kevin	24:26
Ryan	24:08
Gil	23:51
J-Rod	28:31
Aaron	33:07
Pam	30:10
Amanda	23:16
PJ	25:40
KJ	25:50
Desiree	25:24
Cassie	28:20
Keith	28:06
Can2	28:04
E-Rod	27:35
Paul	29:14
Carrie	30:35

 

Performance – Week 5 of 8 Work Capacity
A. Hip Clean + Jerk x2+1×5 Rest 1:00
*All sets at a challenging weight

B.
6 Rounds
5 Power Clean @ 135 lb, 95 lbs
10 Burpees
250 M Row
*Total time recorded
*push hard on the Power Cleans and Burpees recover on the row

C1. Hollow Rocks x10x2
C2. Supermans x10x2
C3. Scap Pull-up x10x2
*no rest between exercises or sets

Foundations
Skill:
Kip Pull-ups

EMOM alternating for 20:00
Even – 3-6 KB Bent Over Row / KB Press
Odd- 3-6 KB Reverse Lunges

7:00 AMRAP
5 Kip Pull-up
10 V-ups
*Total Reps recorded

“Sports give your life structure, discipline, and a pure fulfillment that few other areas of endeavor provide.” – Bob Cousy

 [youtube]http://youtu.be/RvatY3zLG9g[/youtube]

Foundations – AM
Humberto	80
Monica	74
LuLu	84
Courtney	75
Josh	115
Andre	105
Shaum	75
Joseph	75
Performance – AM
Sissy	17:57
Gabi	15:23
Ken	18:29
Todd	13:32
Kara	15:15
Mitch	15:49
Ian	12:33
Nicole	18:10
Janice	17:57
Red	20:11
Ed	20:23
Mr. T	19:45
Jose	20:21
Michele	20:22
Ryan	16:56
Tow Matt	17:40
Velvet	20:00
Page	16:08
Alex	18:45
Sarah	18:19
MegO	17:58
Nelly	19:21
Ray	16:36
Performance – Noon
Everett	17:48
Mer	18:50
Allyson	18:27
Foundations – PM
Conal	90
Andrea	94
Madison	110
Ed	90
Sean	75
Mercy	74
Emily	75
Carlos	105
Emmy	120
Jessica	98
Emily	90
Ana	90
Daniela	75
Dipti	105
Lauren	100
Performance – PM
Boone	15:40 rx
Kevin	20:46
Sam	21:38
Jeri	20:39
Gil	14:04
Jake	13:56
Coco	23:12
Pam	21:15
Andy	19:10
Chet	22:54
Matt	16:49
David	18:15
Jeanette	20:23
Caroline	25:11
Carrie	23:36
Sean	15:15
Sanchez	17:29
Amanda	19:05
Can2	20:34
Desiree	18:22
C2	19:07
KJ	19:30
Adrian	19:52
PJ	17:46
Jillian	19:58
Jay Rod	24:55

All Levels
“Helen”
3 Rounds
400 M run
21 KBS @ 24K, 16K
12 Pull-ups
*Perform individually or with a partner
*Times Recorded

All Levels – AM
Bradley	8:58
Boone	10:45
Lane	11:50
Dayna	10:40
Ade	11:56
MegO	14:26
Joseph	12:12
Larry	12:35
Kevin	16:35
Jamie	14:19
Sam	13:02
Everett	14:46
Aaron	14:34
Amanda	13:57

All Levels
A.
Partner Row For Quality
10 Rounds of 150 M Row
*Rest while partner rows
*Prioritize Mechanics over speed

B.
5 Rounds for Quality
5 Box Jumps w/ Step Down @ 24”, 20”
3 2 Step Push-ups (3 reps / arm)
5 Walking Lunges / leg @ 55 lb, 35 lb
*Names recorded

 

All Levels – AM
Kara
MegO
Gage
Jenny
Sam
Sissy
Shug
Janet
Ken
Sarah
Maureen
Maryhelen
Lee
Michael
Jose
Velvet
Page
Joseph
Ballet
Tow Matt
Red
Joseph
Chet
Ed
Michele
Nelly
Suzi
Emily
Melissa
Josie
Stefani
All Levels – Noon
Gil
E-Rod
Chris
Evan
Avtar

Performance – Week 4 of 8 Mid Cycle Test
A. Front Squat + Jerk x3+1×3 by feel  Rest :60
B. Back Squat x5x5 @ 70% Rest 2:00
C1. DL x2-3×5 @ 60-70% Rest :60
C2. Dips x3-5×5 @ Rest 2:00

Foundations
Skill:
Hip Snatch Progression
Hip Snatch x1-3×5

A1. Front Squats x2-4×6
A2. Supine Row  x3-5×6
B. SIngle Leg RDL x5/ea leg x5
C. Front/Side Planks x :90 / position
*Hip Snatch Weight Recorded

“An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head.” – Emil Zatopek

Foundations – AM
Valeria	35
Jeff	35
Joseph	55
Courtney	25
Performance – AM
Lane
Gage
Sissy
Janice
Janet
Bigspoon
Carlos
Maryhelen
Tineke
Lee
MegO
Mitch
Kristi
Sarah
Tow Matt
Steve
Jose
Kevin
Michael
Lisa
Ed
Ballet
Michele
Blaz
Pam
Ray
Nelly
Ladies Class
Jessica
Debbie
Kristan
Jenny
Josie
LuLu
Stefani
Jill
Foundations – PM
Jillian
Andre
Sean
Ed
Mercy
Crystal
David
Andrea
Conal
Jessica
Madison
Performance – PM
Kevin
Can2
Sanchez
Chet
Ian
E-Rod
Sean
Taylor
Coco
Kayleen
Ryan
Kristin
Kat
Matt
ABC
Evil
Jason
Kristin
Michael
Chris
Amanda
Cassie
Paul
Carrie
Mr. T
Keith
Elena