Genevieve

All Levels – Week 7 of 8 Work Capacity
A.
3 Rounds for Quality
10 SA OVHD Lunges
10 Ring Rows
10 Goblet Squat
*Slow and controlled on all movements

B.
20:00 AMRAP
400 M Run
5 Push-ups
10 KBS @ 24K, 16K
15 V-ups
*Rounds Recorded

Performance – Week 7 of 8 Work Capacity
Warm-up: Medball Get-ups x5/leg x2
*Narrow as possible

A.Front Squat x1x5 @ 90-95% by feel Rest 3:00
B1. DL x2x6 @80% Rest :60
B2. WTD Dips x3x6 @ rest :90
B3. WTD Strict Pull-ups x3x6 Rest :90

Foundations
Strength
A. Back Squat x3-5×5 @ 30×0
B. Press x2-3×4
C1. RDL x6-8×4
C2. Ring Rows x6-8×4

“There is no passion to be found playing small – in settling for a life that is less than the one you are capable of living.” -Nelson Mandela

[youtube]https://www.youtube.com/watch?feature=player_embedded&v=aPkyPdubqDs[/youtube]

Performance – Week 7 of 8 Work Capacity 
A.
In 10 Minutes work to a 2 RM Hip Snatch or Hip Power Snatch
Then:
5:00 EMOM 2 Hip Snatch or Power Snatch @ 90% of today
*Best Snatch Recorded

B.
7 Rounds
:30 Max DB Power Snatch @ 55 lb, 35 lb (From Ground)
:90 Rest
*Max Reps recorded

C.
3 Rounds
400 M Sprint
5:00 Rest

Foundations
Skill:
Kip Pull-ups

A.
EMOM alternating for 12:00
odd: 2-4 Kip/Jump Pull-ups
even: 2-4 Goblet Squat

B.
4 Rounds (Partner Workout)
250 M Row
8 Push-ups
*1 Person works at a time
*Record total time

“Disciplining yourself to do what you know is right and important, although difficult, is the highroad to pride, self-esteem, and personal satisfaction.” – Margaret Thatcher

Congratulations to Judy and Blaz on winning 1st place at the Africa Partner Competition!

Performance – Week 7 of 8 Work Capacity
A.
For Quality
5-4-3-2-1
Front Squats @135 lb, 95 lb
CTB Kip Pull-ups

B.
8 Rounds
5 Lunges/leg
5 V-ups
5 Push-ups
100 M Suit Case Carry
*Time Recorded

Foundations
Skill:
Hip Cleans

A. Hip Clean + Push Press
B.
10:00 AMRAP
8 KB Swings
8 DB Push Press
300 M Run
C. Ring High Fly’s Ys & Ts x8/ea pos. x2

“Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.” – Muhammad Ali

Performance – Week 7 of 8 Work Capacity 
A. RDL + Hip Clean x3x6 rest :90 by feel

B.
10 Rounds
200 M Run
5 Overhead Squats @ 95 lb, 65 lb
*Time Recorded

C.
2 Rounds
10 V-ups
10 total Single Arm Walking Lunges

Foundations
Skill:
Thruster

A1. Strict Pull-ups x3x5
A2. Thruster x5x5

B. 1 Mile Time Trial

C.
2 Rounds
: 90 Side Planks
20 MB Sit ups

“Life is like a hamstring…you’ve got to load it before you push through it.” -Leigh LeGare

Congratulations, Judy! Two years in row!

All Levels
3 Rounds
800 M Run
25 Step-ups/leg
25 Back Squats @ 135 lb, 95 lb
25 DB Push Press @ 35 lb, 20 lb
*Partners must stay together the whole workout (including run)
*Partners complete reps in any order, athletes can’t move on to new exercise until both partners are finished with current exercise
*one barbell, box, and set of DBs per team

“Success is about having, excellence is about being. Success is about having money and fame, but excellence is being the best you can be.” – Mike Ditka

All Levels
A.
For Quality
9 Rounds
5 Walking Lunges/leg (OVHD or Goblet Positions)
5 Push Press/Arm
5 Goblet Squats
5 Russian KBS
*Pick a weight that allows great movement quality and consistency
B.
4:00 AMRAP
10 No Push-up Burpees
10 Step-ups/leg @ 16-20″

Rest 1:00

4:00 AMRAP
10 Box Jump w/ Step Down
10 Kip or Jumping Pull-ups

Rest 1:00

4:00 Max Calorie Rox

“The harder you work, the harder it is to surrender.” – Vince Lombardi

Performance – Week 6 of 8 Work Capacity 
Warm-up: OVHD Squat x15x2
*Narrow as possible

A. Front Squat Waveload 3-2-1-3-2-1 by feel Rest 2:00
*work to a challenging weight – try to set a new PR
*80-85-90-85-90-PR

B. DL x3x5 @ 80% Rest :60

C1. WTD Dips x3x5 @ Rest :90

C2. WTD Strict Pull-ups x3x5 Rest :90

Foundations 
Skill:
Handstand

20:00 AMRAP
500 M Row
5 V-ups
5 Box Jumps
*Rounds recorded

“One man can be a crucial ingredient on a team, but one man cannot make a team.” – Kareem Abdul-Jabbar