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
A. 50 OVHD Squats @ 95/65
60 Burpees
70 Thrusters @ 95 / 65
80 Cal Row
*complete in teams of 2-3 athletes, athletes will split up the work of each movement however they see fit
New cycle begins Monday – Get ready for test week!
A. 20:00 EMOM
Min 1 – 2-3 Toes to Bar
Min 2 – 25 yd Unweighted Walking Lunge
Min 3 – :30 Hollow Hold
Min 4 – 2-3 L-Sit Pull-ups
B. 20:00 for Quality
50 Cal Row
200 M Run
50 Russian KBS
200 M Run
50 M Farmers Walk
200 M Run
A. AMRAP in 9:00
15 TTB
10 Deadlifts @ 115/75
5 snatches @ 115/75
*Total reps recorded
Test 3
in 6:00
3 RM Front Squat from the floor
*You may squat clean the first rep
**One Continuous 15:00 clock will run for the duration of part A. and B.
“When the going gets weird, the weird turn pro.” – Hunter S. Thompson
Congrats Athlete of The Month – Zachary Perl!
A. 5:00 EM0M
1 Hip Muscle Clean + 1 Hip Power Clean + Hip Clean x5 (Same weight all five sets)
B. 8:00 E202
1 Hang Power Clean + 1 Hang Clean x4 (Build)
C. 10:00 E202
1 Power Clean + 1 Clean x5 (build)
D. 20:00 EMOM
Min 1: Build 10 RM Front Rack Step-up Right Side
Min 2: Build 10 RM Front Rack Step-up Left Side
Min 3&4: Rest
“Whatever you’re going through in your life, don’t ever give up.” – Mariah Carey
A. 6 Rounds
In 5:00
400 M Run
25 Double Unders
B. Coaches choice cool down / stretching / mobility
“Friendships born on the field of athletic strife are the real gold of competition. Awards become corroded, friends gather no dust.” – Jesse Owens
