A. 10:00 EMOM
2-3 Wall Walks (Nose to Wall)
B. 30:00 EMOM
Min 1: 200 M Row
Min 2: 7 Burpees (under :30)
Min 3: 5 Unweighted Reverse Lunges/leg
*Goal is to keep all elements under :30 – :40
*Completion recorded
“Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure… than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”- Theodore Roosevelt
A. In 15:00
1+1 Front Squat + Split Jerk x 8 sets
*build to 80-85% for 8 sets.
*:02 Pause in the bottom of squat, :02 pause in Split position
B. 12:00 E202
3-5 Power Cleans + 2 Strict Press by feel
C. 15:00 E303
Deadlift x2x5 @ 100% of 6 RM
D. In the remaining class time practice Kip Toes to bar
“The only way to make sense out of change is to plunge into it, move with it, and join the dance.” – Alan Watts
A. 12:00 EMOM
Min 1: 10-30 Double Unders
Min 2: :20 -:45 L-Sit Hang
Min 3: Rest
B. 18:00 AMRAP
6 CTB Pull-ups
8 Box Jumps @ 24 / 20”
10 Hang Power Cleans @ 95/65
200 M Run
“With the new day comes new strength and new thoughts.”- Eleanor Roosevelt
A. 16:00 EM0M
Min 1: Deadlift x3x8 @ 60% of 1 RM
Min 2: :20 Nose to Wall Handstand Hold
B. 4 Sets
In 4 Minutes complete:
8 UB Strict Pull-ups
10 Goblet Walking Lunges / leg @ 45 / 35
Max UB Double Unders (1 attempt only)
*Rest whatever time is remaining in the 4:00
*Total DUs completed is your score
“I like nonsense, it wakes up the brain cells. Fantasy is a necessary ingredient in living, It’s a way of looking at life through the wrong end of a telescope. Which is what I do, And that enables you to laugh at life’s realities.” -Dr. Seuss
“Run Cindy Run”
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters
5 Pull-Ups
10 Hand Release Push-Ups
15 Air Squats
Only one person may be running at a time. While one partner runs, the partner inside the gym completes as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats) as possible. Partners then switch roles once the running partner has returned.
*Total completed rounds are recorded*
Active Recovery Day / Make up Day
A. 20:00 EMOM
Row 250 M
*Alternate w/ a partner every minute, each athlete will complete a total of 2500 M.
B. 3 Rounds for Quality
5 Lateral Step-up / Leg
8 KB/DB Single DL / leg
10 Unweighted Walking Lunges / leg
15 Russian KBS
20 Garza Get-ups
*20:00 Cap
The Expert Series starts Saturday! Grab the last few spots here!
Test 6
“Jackie Will Save Me”
Row 1000 Meters
50 Thrusters @ 45/35
30 Hang Power Clean @ 95/65
*time recorded
The Expert Series with Ursula Garza Papandrea starts this Saturday! There are still a few spots open!
{Snag them here}
Test 3
A. Find a 1 RM Front Squat + Split Jerk in 20 Min
Test 4
B. 3 RM Strict Press in 10:00 Minutes
Test 5
C. 6 RM TnG Deadlift
“When I hear somebody sigh, ‘Life is hard,’ I am always tempted to ask, ‘Compared to what?’ ” -Sydney J. Harris
Active Recovery Day / Make up Day
A. 15:00 EMOM
Min 1: 8 Goblet Step-ups (Right use MB)
Min 2: 8 Goblet Step-ups (Left use MB)
Min 3: 3/arm SA OH Squats (Use KB or DB)
*box should be above knee height
B. Run 800 Meters @ 60-70% effort
Run 400 Meters @ 80-85%
**Switch**
Run 800 Meters @ 60-70% effort
Run 400 Meters @ 80-85%
**Switch**
Run 800 Meters @ 60-70% effort (Cool down, may need to be performed after class has finished)
*Alternate with a partner, this is not an all as fast as you can go effort the goal is to be consistent with the effort and leave enough in the tank to push hard on the last 400 m. Both partners do all the work.
“Positive thinking will let you use the ability which you have, and that is awesome.” – Zig Ziglar
A.In 20:00 complete 8-10 Sets of:
Snatch x 2
*Full squat if athlete is able with proper mechanics
*Work up no heavier than 80%
B. Test 1
For Completion:
10:00 EMOM
3 TnG UB Power Snatches @ 135/95
*Complete unbroken Repetition recorded
*Recommended Scaling 95/65 –> 75 / 45
*Scale up 165 / 110 on recomended if you’re max snatch is 225+ / 155+
B. Test 2
“Helen”
3 Rounds
400 M Run
21 KBS @ 24/16
12 Pull-ups
*Time recorded
*Recommended scaling:
15 KBS @ 20/12
8 Banded Pull-ups
**Extra Credit**
10:00 EMOM
Min 1- 5/leg Back Rack Reverse Lunge
Min 2- 10 Banded Face Pulls
Min 3- Rest
“Life has no smooth road for any of us; and in the bracing atmosphere of a high aim the very roughness stimulates the climber to steadier steps, till the legend, over steep ways to the stars, fulfills itself.” -W. C. Doane
