Performance – Fine Tune Phase Week 1 of 3
A. Thruster x2-3 by feel x3 Rest 3:00
*build to a challenging 3 and complete 3 sets of 2-3 reps at that weight
B. RDL x5x3 @ 90-100% of Clean
C1. Strict Chin-ups x10-12×3
C2. Weighted Push-ups x10-12×3
Foundations
Skill
Press
A. Press x6x4
B. Renegade Row x4/ea armx4
then…
3 Rounds
400m Run
10 KB Swings
4 Wall Walks
“My motto was always to keep swinging. Whether I was in a slump or feeling badly or having trouble off the field, the only thing to do was keep swinging.” – Hank Aaron
Foundations – AM | |
Cindy | 11:33 |
Chad | 12:16 |
Eric | 10:40 |
Nicole | |
Performance – AM | |
Melanie | |
Janice | |
Tineke | |
Sarah | |
Gage | |
Josh | |
Jonathan | |
Ken | |
Janet | |
Adrian | |
John | |
Humberto | |
Vy | |
Matthew | |
Carlos | |
Lee | |
Kevin | |
Jessie | |
Jose | |
Lisa | |
Steve | |
Michele | |
Ray | |
Kayleen | |
Ladies Class | |
Jenny | |
Mer | |
Josie | |
Foundations – Noon | |
RC | 8:08 |
Pablo | 8:24 |
Courtney | 10:17 |
Evan | 10:08 |
Foundations – PM | |
Julianne | 10:32 |
49er | 10:15 |
Malia | 10:08 |
Ivy | 10:06 |
Brad | 10:20 |
Katie | 10:28 |
Brandon | 10:28 |
Performance – PM | |
Billy | |
Chance | |
Emmy | |
Taylor | |
Gabe | |
Sean | |
Ian | |
Matt | |
Chris | |
Ryan | |
Kristin | |
JRod | |
Rachael | |
Robert | |
Eric | |
Dan | |
Velvet | |
Cassie | |
Paul | |
KJ | |
Allyson | |
Morgan | |
Lauren | |
Max | |
Rahul | |
Nicole | |
Leah | |