All Levels
8 Rounds
10 Back Squat @ 135/95
300 M Row
*One partner works while the other does as many singles, both complete 4 rounds.
*Time Recorded
All Levels
A.2 Rounds
5 Wall Squats
5 Goblet Squat
5 Banded Good Mornings
5 KB Swings
B.2 Rounds
5 BB Lateral Lunge/Side
5 BB C/O Lunge/Side
5 Pistols
:30 DB Overhead Hold (super light DBs)
C.30:00 for Quality
250 M Row
300 M Run
10 Goblet Reverse Lunges (Total)
50 M Waiters Walk
*in any order, easy pace
**Extra Credit**
30:00 Walk / Run
*Walk the Straights, run the curves, if you have a HR monitor keep you HR under 65% of Max HR
Performance
A.6:00 EMOM
1 Power Clean
1 Hang Power Clean
1 Hang Clean
B.8:00 AMRAP
50 Cal Row
50 Double Unders
2:00 rest
8:00 AMRAP
8 Power Snatches @ 75/45
12 Burpees over Bar
*Rounds + Reps recorded for each section
Foundations
A. Teach Hip Power Cleans
B. 8:00 AMRAP
25 Cal Row
50 Singles or DUs
8:00 rest (Teach DB Power Snatch during rest)
8:00 AMRAP
8 DB Power Snatches
12 NPU Burpees
*Rounds + Reps recorded for each section
**Extra Credit**
Accumulate 3:00 of FLR on Rings or Parrellettes
“Always do your best. What you plant now, you will harvest later.” -Og Mandino
| Foundations & Performance – AM | |
| Joshua | 258 |
| Reed | |
| Mel | 181 |
| Janet | 201 |
| Adrian | 168 |
| Lee | 213 |
| Gage | 213 |
| Humberto | 197 |
| Claudia | 148 |
| Matthew | 201 |
| Vy | 183 |
| Ryan | 201 |
| Ballet | 290 |
| Morgan | 174 |
| Dayna | 235 |
| Jillian | 213 |
| Page | 235 |
| Silas | 150 |
| Lashea | 222 |
| Schittone | 172 |
| Michelle | 180 |
| Brooks | 288 |
| Tow | 230 |
| Jose | 276 |
| Mr. T | 221 |
| Jessie | 196 |
| Brande | 310 |
| Mesgana | 260 |
| Laura | 345 |
| Kristi | 280 |
| Erica | 214 |
| Ray | 223 |
| Mercy | 174 |
| Suzy | 180 |
| Sissy | 166 |
| Nicole | 187 |
| Ladies Class | |
| Lue | 153 |
| Shanon | 146 |
| All Levels – Noon | |
| Lauren | 275 |
Performance
A. In 15:00 work to a challenging Double in the Front Squat
B. Max Reps @ 80% of Today’s Double @ 20X1
*no excessive pause at the top take a breath, brace, and head back down. Make sure depth is not cut short.
C1. CGBP x Max Reps @ 75 % of BP x2 Rest :30
C2. Dumbbell Power Clean + Dumbbell Walking Lunge x10+5/leg x 2 Rest :90
Foundations
A. In 15:00 work to a challenging Double in the Front Squat
B. Max Reps @ 90% of Today’s Double @ 20X1
*no excessive pause at the top take a breath, brace, and head back down. Make sure depth is not cut short.
C. Teach Proper Push-up progression
2 Rounds
Max Reps Push-ups
5 DB Walking Lunge / Leg
**Extra Credit**
Accumulate 3:00 in a Ring Support Hold
“The most important thing is to enjoy your life – to be happy – it’s all that matters.”-Audrey Hepburn
Performance
A. 4 Rounds @ 95-100%
10 UB Power Cleans @ 135/95
8-12 Pull-ups
:90 Rest
B.800 M TT
*Time Recorded
Foundations
A. Teach Kip Pull-up Progression
B. E30 O30 (Every :30 second on :30)
5 Hip Power Cleans x 8 sets
C. 800 M TT
**Extra Credit**
30:00 Walk / Run
*Walk the Straights, run the curves, if you have a HR monitor keep you HR under 65% of Max HR
“The greatest gift of life is friendship, and I have received it.”-Hubert H. Humphrey
| Foundations & Performance – AM | |
| Suzy | 2:45 |
| Matt | 3:28 |
| Vy | 3:46 |
| Beverly | 3:00 |
| Kara | 2:56 |
| Josh | 3:42 |
| Humberto | 3:23 |
| Lee | 4:04 |
| Adrian | 4:07 |
| Reed | 4:08 |
| Mr.T | 5:09 |
| Jose | 3:51 |
| Jessie | 3:42 |
| Brande | 5:11 |
| LaShea | 3:23 |
| Silas | 3:30 |
| Jillian | 3:41 |
| Brian | 2:49 |
| Tow Truck | 3:38 |
| Ryan | 3:27 |
| Morgan | 3:41 |
| Erica | 3:26 |
| Dylan | 3:36 |
| Dayna | 3:29 |
| Mercy | |
| Ladies Class | |
| Kim | 4:02 |
| Sarah | 3:17 |
| Valeria | 5:42 |
| Shanon | 3:- |
| Malia | 5:03 |
| Cheryl | 5:55 |
| All Levels – Noon | |
| Jared | 3:05 |
| Performance & Foundations – PM | |
| Shelby | 3:25 |
| Kristi | 6:05 |
| Lauren | 3:45 |
| Gil | 4:32 |
| JRod | 3:15 |
| Eric | 3:30 |
| Matt | 3:05 |
| ?’s | 3:17 |
| Sean | 2:48 |
| Nicole | 3:27 |
| Carrie | 4:51 |
| Chandan | |
| Ivan | 3:01 |
| Seth | 4:29 |
Performance
A.6:00 EMOM
1 Hip Power Snatch
1 Hang Power Snatch
1 OHS
B.3 Rounds
20 NPU Burpees
15 Box Jumps w/ Step Down 24/20
10 Front Squats @ 135 / 95
:90 Double Unders
*Total time recorded
Foundations
A. 10:00 of Snatch Progression Work
B. 3 Rounds
10 NPU Burpees
10 Step-ups @ 20”
10 Goblet Squats
:90 Single Jumps
*Total time recorded, and Max double unders recorded
**Extra Credit**
Accumulate 3:00 of FLR on Rings or Parrellettes
“Find a place inside where there’s joy, and the joy will burn out the pain.” -Joseph Campbell
| Performance & Foundations – AM | |
| Suzy | |
| Kara | 12:21 (33) |
| Ken | |
| Melanie | |
| Carlos | 11:30 (6) |
| Reed | 12:40 |
| Joshua | 12:50 |
| Matt | 15:10 (186) |
| Vy | 13:00 (45) |
| Ebelia | |
| Joy | 15:21 |
| Meagan | 11:32 |
| Dayna | 12:45 (203) |
| Schittone | 17:23 (150) |
| Jose | 16:30 (32) |
| LaShea | 11:47 (30) |
| Ballet | 13:06 (15) |
| Ryan | 16:23 (35) |
| Erica | 14:40 (185) |
| Jenny | 14:23 (140) |
| Dustin | 13:45 (47) |
| Michelle | 14:30 (15) |
| Mer | 15:15 (67) |
| Nicole S | 14:00 (38) |
| Nicole K | 16:20 (120) |
| Ray | 11:59 (125) |
| Mercy | 15:15 (6) |
| Kevin | 15:40 (2) |
| All Levels – Noon | |
| Andre | 13:55 (328) |
| Mark | 11:13 (60) |
| Dixie | 12:30 (80) |
| Jared | 12:25 (248) |
| Seth | |
| Sydney | 11:00 (274) |
| Performance & Foundations – PM | |
| Sean | 14:00 (412 singles) |
| Matt | 14:22 (200 singles) |
| David | 16:10 |
| ABC | 16:20 |
| Amber | 14:44 |
| Steph | 16:00 (402 singles) |
| Shelby | 10:46 |
| Kristi | 11:37 |
| Rahul | 17:51 (137) |
| Jillian | 15:34 (74) |
| Melissa | 9:35 |
| AG | 16:30 (101) |
| Kristen | 13:45 |
| Carrie | 14:41 |
| Matthew | 17:10 (441 singles) |
| Janet | 14:50 (8) |
| Komal | 16:40 (22) |
| Shanon | 14:20 (207) |
All Levels
“Fight Gone Terribly Wrong”
Two Person Teams
3:00 Wall Balls
3:00 10 Push Press / 10 SDLHP @ 75/45
3:00 Box Jumps Step-downs
3:00 Max Cal Row
*Max Reps for each station of work, then partners switch, team can’t move to the next station until they’ve both done 3:00 of work.
**Extra Credit**
30:00 Walk / Run
*Walk the Straights, run the curves, if you have a HR monitor keep you HR under 65% of Max HR
Join Coaches Alex Janss and Miguel Garza for a Rowing Skills Class today @ 11:00 am!
REGISTER HERE
All Levels
A.2 Rounds
5 Wall Squats
5 Goblet Squat
5 Banded Good Mornings
5 KB Swings
B.2 Rounds
5 Lateral Lunge/Side
5 C/O Lunge/Side
5 Pistols
:30 DB Overhead Hold (super light DBs)
C.30:00 for Quality
100 M Lateral Slide
10 Tic Tacs / Side
5 Box Jumps Step Down
50 M SA Farmers Walk
*in any order, easy pace
**Extra Credit**
Accumulate 3:00 in a L-Sit Hang
Join Coaches Alex Janss and Miguel Garza for a Rowing Skills class tomorrow @ 11:00 am!
>>DETAILS<<
Performance
A. 10:00 Alt. EMOM
even: 2 Hip Clean + 3 Hang Clean (all Squat)
odd: 3-5 UB Kip Pull-ups
B. 2K Row
2:30 Rest
1 Mile Run
*Both times recorded
*Athletes can start on the row or the run
Foundations
A. Kip Pull-ups Progression
B.2K Row
2:30 Rest
1 Mile Run
*Both times recorded
**Extra Credit**
Accumulate 3:00 of FLR on Rings or Parrellettes
“We know what we are, but know not what we may be.” -William Shakespeare
Performance & Foundations
A.In 10:00 work to a challenging 5 in the Back Squat. Goal is to increase 5-10% from last week.
Then
5 reps @ 95% Rest 2:00
5 reps @ 90% Rest 2:00
B. Bench Press
x5x3 @ 60-70% Rest 1:00
x5x3 @ 75-80% Rest 2:00
C1. Ring Dip/Pu Holds x3x3 (:10 pause in the bottom of each reps )
C2. RDL x4-6×3 @ 70% of FS Rest :30
C3. Weighted Front Plank :60 x 3 Rest 2:00
“The world is the great gymnasium where we come to make ourselves strong.” -Swami Vivekananda
