Workout of the Day

All Levels
“Helen”
3 Rounds
400 M run
21 KBS @ 24K, 16K
12 Pull-ups
*Perform individually or with a partner
*Times Recorded

All Levels
A.
Partner Row For Quality
10 Rounds of 150 M Row
*Rest while partner rows
*Prioritize Mechanics over speed

B.
5 Rounds for Quality
5 Box Jumps w/ Step Down @ 24”, 20”
3 2 Step Push-ups (3 reps / arm)
5 Walking Lunges / leg @ 55 lb, 35 lb
*Names recorded

Performance – Week 4 of 8 Mid Cycle Test
A. Front Squat + Jerk x3+1×3 by feel  Rest :60
B. Back Squat x5x5 @ 70% Rest 2:00
C1. DL x2-3×5 @ 60-70% Rest :60
C2. Dips x3-5×5 @ Rest 2:00

Foundations
Skill:
Hip Snatch Progression
Hip Snatch x1-3×5

A1. Front Squats x2-4×6
A2. Supine Row  x3-5×6
B. SIngle Leg RDL x5/ea leg x5
C. Front/Side Planks x :90 / position
*Hip Snatch Weight Recorded

“An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head.” – Emil Zatopek

Performance – Week 4 of 8 Mid Cycle Test
A. In 15 Minutes Work to a 3 RM Hip Clean + Jerk (any jerk variation)
B. 400 M Time Trial x 2 Rest 10-15 minutes
*3 RM and Best 400 m Time recorded

Foundations
Skill:
KB Swings

A.
Every 30 secs alternating for 10:00
Even: 3 KB Swings
Odd: 3 Push-ups
B. 1 Mile Run cap 12:00
*Mile Times Recorded
C. AB Circuit
*Coach Choice

Your New Lifestyle: Relax Your Way to High Performance
*Post thoughts to comments

“Ability may get you to the top, but it takes character to keep you there.” – John Wooden

Performance – Week 4 of 8 Mid Cycle Test
A.
Alternating EMOM for 16 Minutes
ODD: 3 KBS (all the way overhead)
Alternating: 3 Kip Pull-ups
B.
Alternating EMOM for 16 Minutes
ODD: 3 OHS @ 95 lb, 65 lb
Alternating: 3 Push Press @ 95 lb, 65 lb
*Names recorded

Foundations
Skill:
Handstands

A.
EMOM Alternating 10:00
Odd –  10 total DB Walking Lunges
Even – 2-3 Wall Walks
B.
6 Rounds
5 Push ups
5 Ring Rows
200 M Run
*Times recorded

Performance – Week 4 of 8 Mid Cycle Test
A1. Hip Snatch x3x5 Rest 1:00
*All sets at a challenging weight
A2. Scap Pull-ups x3x5 Rest 2:00
B.
Row 2K for Time
*Row time recorded

Foundations (Test)
Skill:
Jump Progressions (Ankle Bounce, Pogo, rocket,  box jumps)

Workout
A1. Box Jumps w/ Step Down x10x4
A2. Strict Pull-ups x10-12×4
A3. DB Thrusters x10x4
A4. RDL  x10x4
B. Test
DB Step-ups build to a 8 RM /ea leg
*Weights recorded

The One Thing These Crazy Successful People Do Every Morning
*Post thoughts to comments

“Early to bed and early to rise makes a man healthy, wealthy and wise.” – Benjamin Franklin

Kara, Denise, and George rocked the TriPearl 2013 this weekend!! Congrats, guys!

All Levels
3 Rounds
20 Burpees
20 Power snatch @ 75 lb, 55 lb
20 Box jump @ 24”, 20”
20 Thrusters @ 75 lb, 55 lb
20 Chest to bar Pull-ups
*Complete as team or individually, teams 1 person works at a time
*Cap 40:00

All Levels
A.
EMOM alternating for 12:00
even: 2 Back Squat @ 80%
odd: 3 Ring Row/Horizontal Pull-ups

B.
2K Row
400 M Sled Drag @ 45 lb, 25 lb
100 Flutter Kicks

Not Quite Enough: The Consequences of Sleep Deprivation
*Post thoughts to comments

“Don’t be ashamed of trying, every journey has to start somewhere.”

Performance – Week 3 of 8 Strength and Aerobic Base Focus
A. BN Snatch Push Press + OHS x3+3×5 @ Rest :60
B. :03 Pause Front Squat Find a 3 RM in 15 minute
C1. DL x2-3×5 @ 60-70% Rest :60
C2. Dips x3-5×5 @ Rest :60
D1. Pendlay Row x6x4 Rest :30
D2. DB Hip Thrust x6x4 @ 30X0 Rest :60

Foundations
Skill:
Kip Pull-up

A.
EMOM for 21:00
1.  5/ea leg DB Lunge
2. 3-5 Kip Pull-up
3. 3-5 Press

“Rather the pain of discipline, than the pain of regret.” – Bob Andrews

Pinky and Ruffino show Mickey what the Push-Up Man is all about!