A. 5 Rounds
:30 Jump Rope / Double Under Practice
:30 Rest
B. In 10:00 build to a heavy 3 in the Push Press
C. 400 M Run
4 Rounds
8 Thrusters @ 115lb / 75lb / 45lb
8 Hang DB Snatch / arm @ 40-50 / 20-30 / 15
400 M Run
Optional ‘Cash Out’: 30 burpee pull-ups
“My parents always told me, ‘Do what you love because that is what you will do well in.’ They told me to make sure that you are happy.” – Dylan Lauren
Test 5
Partner Grace
30 clean and Jerks (Performance: 135lb / Athletic: 95lb* / Health: 65lb)
At minute 5, start:
Partner Cindy AMRAP in 20 min
5 pull-ups
10 push-ups
15 air squats
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: Grace 3 – 5 min, Cindy: 12 – 20 rounds.
Scale Up: Each team member does Grace as an individual, then partner up for Cindy
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Barbells for Boobs is next week!
A. 21:00 EMOM
Min 1- Push Press x2x6 @ 90-100%
Min 2 – DB / KB Split Squats x3/leg x6
Min 3 – :10 – :30 L-Sit Hang
*Build within rep range throughout the 6 sets
B. 6:00 AMRAP
3 dumbbell hang squat cleans @ 40-50 / 20-30 / 15
3 dumbbell hang power cleans (same)
12 box jumps @ 24”, 20”, 20” step ups
NEXT SATURDAY! October 29th – Barbells for Boobs & Halloween BOOrunch!
Details & registration
A. Spend 8 – 10 Minutes Practicing Turkish Get ups
B. Test 4
5 rounds
15 / 10 Kipping Pull-Ups
80 ft Unweighted Walking Lunge
15 Russian Kettlebell Swings @ 32K / 24K
25 Abmat Sit-Ups
*Time recorded
*18:00 Cap
“I make sure I always surround myself with good, down to earth, fun, real people, who always keep me grounded.”- Sean Kingston
Whether it be in the fitness, nutrition, business, or just life in general goals are all the rage. Pick up any book on one these topics and there is sure to be a chapter or two on setting goals. Short term goals, long term goals, SMART goals, big hairy audacious goals! The list goes on and on. While I agree that goals are important they tend to overshadow a simpler and to me more powerful concept: Opportunity.
Opportunity is presented to us daily and finding happiness, success, and achievement hinges on us recognizing these opportunities and seizing them. Maybe it’s an opportunity to help someone that’s not as good as you at something. You learn by teaching and the person you help has a new respect for you as a person and a peer. Maybe there’s an opportunity for you to go above and beyond what’s asked in a job or as an athlete. You don’t have to do the little extra things but your coach or superior notices when you do. Setting yourself up to be depending on down the road. Maybe it’s something bigger like moving to new city, taking a risk, talking to a stranger, or exploring a new place. All things that don’t fit nice and clean into a goal or plan, but force us to grow as a people and expand our view of the world.
I’m a relatively young guy that doesn’t have a ton of life experience. However, I’ve seen on numerous occasions, people so wrapped up in what the end state of a “goal” should look like that they fail to see thousands of opportunities to get themselves there. I’ve also seen many a successful person that has seized a moment or opportunity that’s carried them far past what they thought could be accomplished. Ultimately both are important, but don’t get blinded by the pursuit of something, and miss out on all the wonderful opportunities around you.
-Coach Wes
Test 3
A. Push Jerk build to a 1 RM in 15:00
B. 14:00 E2O2
DB / KB Split Squats x2/leg x7
C. 4 Rounds for Quality
8 Supine Ring Row
8 shoulder press 95lb / 65lb / 35lb
40′ single arm farmer carry (aka “suitcase carry”)
*15 Minute Cap
Join us on Saturday! Airrosti will be doing free injury assessments.
Sign up for your spot here!
A. 5:00 EMOM
:30 Power Clean + STO @ 135 / 95
:30 Rest
*Use “Grace” Weights aim for 3-5 reps / round
B. 4 Rounds for Quality
16 total suitcase lunge steps (Switch Hands each round)
40 double unders
200m run or 20 cal row
C. 3 Rounds
:30 Hollow Hold
:30 Forward Fold Stretch
:30 L-Sit Hang
:30 Rest
“What you get by achieving your goals is not as important as what you become by achieving your goals.” -Zig Ziglar
New Test
A. 21:00 EMOM
Min 1 – 1 Front Squat
Min 2 – 1 Strict WTD Pull-up
Min 3 – rest
*Build to a Max Front Squat and Strict WTD Pull-up in 7 sets.
Test 1
B. 7:00 AMRAP
7 Hang Power Cleans @ 95 / 65
7 Front Squats @ 95 / 65
12 burpees
*rounds + reps recorded (pre-scores posted below)
“Everybody’s got a job to do, and I do mine as best I can.” – Marlee Matlin
A. In 10:00 partner build to a Max Power Snatch
B. 8 Rounds
6 Power Snatch @ 95 / 65 / 35
6 Front Squats @ 95 / 65 / 35
40 ft Bear Crawl
200 M Run
*Total time recorded
*25:00 Cap
*Partners alternate after complete round both athletes comple 4 full rounds
Next Saturday! Reserve your spot for a free Injury Assessment with Airrosit
A. 21:00 EMOM
Min 1 – 2 Deadlifts
Min 2 – 2 Strict HSPU (or progression)
Min 3 – rest
*Build up throughout the sets
B. 7:00 AMRAP
200m run
7 squat clean thruster 95lb / 65lb / 35lb
C.3 Rounds
:40 Pull-up Bar Hang
:20 Rest
:40 Hollow Body Plank
:20 Rest
Scaling Guide:
– 2 – 4 rounds, about 2 min per round.
– Scale Up: 135/85 lb bar
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