Workout of the Day

Performance – Week 2 of 8 Strength Phase
3 Rounds
400 M Run
20 Power Cleans @ 95 lb, 65 lbs
20 Thruster @ 95 lbs, 65 lbs
20 Burpee over Bar
*Time recorded

Foundations
Skill
Snatch

A. Power Snatch + OH Squat  x1+2×5
B. DB Step ups x8/ea leg x3

12 min AMRAP
300m Run
10 Wall Ball
10 KB Swings

“I don’t regret the things I’ve done, I regret the things I didn’t do when I had the chance.” –Unknown

Performance – Week 2 of 8 Strength Phase
A1. Push Press x3x5 Rest :30
A2. DB Walking Lunge x5/leg x5 Rest :90
*Push Press Weight Recorded
B.
5 Rounds
Hill Sprints (Walk Back)
5 Burpees AFAP
Rest :60
C.
3 Rounds
10 V-ups
5 Strict KTE’s

Foundations
Skill
Headstand or Handstand Holds

A1. Press x1-2×6
A2. Bent Over DB Row x4x6

3 Rounds (45# M, 25# W)
50m Tire Pulls
50m Tire Reverse Pulls
90 sec Rest

Core:
TGU x1/1×5

“Just know, when you truly want success, you’ll never give up on it. No matter how bad the situation may get.” – Unknown

Performance – Week 2 of 3 Strength Phase
A. Hang Clean + Clean x2+1×5 by feel (appx. 80-85%)
*Clean weight recorded
B.
2 Rounds
2K Row
7 Ground to stand Rope Climbs
*Avg. Row Time Recorded
C.
3 Rounds
10 Hollow Rocks
:60 Hamstring Stretch

Foundations Test
Skill
Deadlift

A1. Deadlift x1-2×6
A2. Push ups  x4-6×6
B. SL RDL w/ KB x 8×3

Test
Mile

“Never underestimate the power of a small group of committed people to change the world. In fact, it is the only thing that ever has.” ~ Margaret Mead

All Levels
6 Rounds
15 Dual KB or DB Thruster @ 24K, 16K
15 Box Jumps w/Step down @ 24”, 20”
1 Gasser
*2 person teams, each athlete will complete a total of 3 rounds. Athletes alternate after each round is complete

True story!

All Levels
A.
EMOM Alt. for 20:00
4 Dumbbell Walking Lunges / Leg
4 Dumbbell Push Press

B.
8 Rounds
100 M Sled Drag @ 45 lb, 25 lb
Rest 2:00

C.
2 Rounds
Front Planks :60
Rest :60

[youtube]http://youtu.be/7HrnWC8zBcE[/youtube]

Performance – Week 1 of 8 Strength Phase
A. Hang Power Snatch by feel x3x7 Rest :90
B. Back Squat x3x5 @ 90% Rest 3:00
C1. Snatch Deadlift  x5x5 Rest :30
C2. Weighted Pull-ups x5x5 Rest :90

Foundations
Skill
Kip/Jumping Pull up

A. Press x2x5

10 min AMRAP
200m run
8 Kip/ Jumping Pull ups
8 HR Push ups

“Obstacles are what you see when you take your eyes off the goal.” – Vince Lombardi

Performance – Week 1 of 8 Strength Phase
800m Run
10-1
Russian KBS @ 24K, 16K
Wall Balls
Burpees
800m Run
*Total Time Recorded

Foundations
Skill
Back Squat

A. Back Squat x2x6
B. RDL x4x4

3 Rounds
500m Row
10 Box Jumps
Rest 3 mins

“It’s not how big you are. It’s how big you play.” – John Wooden

Amber & Jeri getting after it in Southside Athletics! #strongandbeautiful

Performance – Week 1 of 8 Strength Phase
A. Push Press x5x5 by feel Rest 2:00
*Weight Recorded

B1. Chain Push-ups x5x5 Rest :30
B2. DB Walking Lunge x5/leg x5 Rest :30

C.
4 Round Partner Sled Drag
50 YD Forward Drag
50 YD Backward Drag
M: 45 lbs, W: 25 lbs
*Partner’s alternate

Foundations
Skill
Push Press

A. Push Press x2x5

Every 90 secs  for 15 mins
5 DB Push Press
5 Burpee w/ Max height Jump
5/ea side DB Tic Tac

Core-
Front Plank x45secs x2
Back Plank x45 secs x2

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” – Arnold Schwarzenegger

Doug, Greg, Kat & Janss at this month’s CF Classics! Way to represent guys!