Announcements

Performance & Foundations – Post Test Week
3:00 Max Pull-ups
3:00 rest
3:00 Max Cal Row
3:00 Rest
3:00 Power Snatchs 75/45
3:00 Rest
3:00 Max 20 M Shuttle Run (10 M down, 10 M Back)

“Endurance is not just the ability to bear a hard thing, but to turn it into glory.”-William Barclay

Performance & Foundations – Post Test Week
A. 1 RM Hang Squat Clean in 15:00

B. 1 RM Bench Press in 20:00

C. Bench Press:  Max Unbroken Reps @ 85% of 1RM

“Fortitude is the marshal of thought, the armor of the will, and the fort of reason.”-Francis Bacon

Performance & Foundations
20:00 For Quality
300 M Run
10 Unweighted Lateral Step-ups (Total)
10 MB Half Moons (total)
10 MB Swings
10 MB Tic Tacs (Total)
10 Speed Skaters (Total)
50 M Farmer Walk
*Move at an easy to moderate pace, focus on great movement quality throughout, a good goal would be to finish 3-4 rounds

or

Make up Day

“Quality is not an act, it is a habit.” -Aristotle

Performance – Post-Test Week
15-12-9-6-3
Thruster @ 95/65
Burpees over bar
8:00 Time Cap

Foundations
12-9-6-3
DB Thruster
NPU Burpees over bar

“All great achievements require time.” -Maya Angelou

Free Community WOD: 9:00 am Class

All Levels: 10:00 am Class
16 Rounds
in a :60 Window:
7 Toes to Bar
100 M Run
Max PC @ 135/95
*2 person team, partners each complete 1  round then rotates,   each person completes 8 round
*Record total PC completed

**Extra Credit**
30:00 Walk / Run
*Walk the Straights, run the curves, if you have a HR monitor keep you HR under 65% of Max HR

REGISTER HERE

All Levels
40:00 Alt. EMOM
1:00 – 6  SA DB / KB Push Press (change arms each round)
2:00 – 6-8  UB Wall Balls
3:00 – 4-6 SA KB Lunge  (change arms each round)
4:00 – 200 M Lateral Slide (Red line to red line 4 times)

**Extra Credit**

30:00 Walk / Run
*Walk the Straights, run the curves, if you have a HR monitor keep you HR under 65% of Max HR

TOMORROW!

REGISTER HERE

Performance & Foundations
A.3 Round @ 100% effort
7 Pull-ups
250 M Row
Rest 2:00

B. 3 Rounds @ 100% Effort
10 Power Snatches 75/45
50 Double Unders
Rest 2:00

C. 800 M Run for Time
*Time recorded

“Life is either a great adventure or nothing.” -Helen Keller

Matthew Terry takes the Push Up Man to Rocky Mountain National Park

Performance & Foundations
A. Build to a Challenging Hang Squat Clean (HSC) in 10:00

B. E202
HSC x1x6 @ 85-90% of Today

C. Front Squat x 1 w/ :03 Pause +2 no pause  x4 Sets @ 90% of Last Weeks heaviest set
Back Squat x5x1 @ Today’s FS (all w/ :03 pause)
Rest :90-2:00

D. CGBP Build to a 1 RM in 10:00

**Extra Credit**

Accumulate 3:00 Chin Over Bar Hold

“Don’t walk behind me; I may not lead. Don’t walk in front of me; I may not follow. Just walk beside me and be my friend.” -Albert Camus

Performance
5 Rounds
5/Arm Hip DB Snatch 35/20 lb
5 Deadlifts @ 185/115 lbs
5 CTB Pull-ups

Foundations
5 Rounds
3-5/Arm Hip DB Snatch 35/20 lb
3-5 Deadlifts
5 Horizontal Ring Rows

“Try to look at your weakness and convert it into your strength. That’s success.” -Zig Ziglar

Performance
A. E303
Thruster x4x4 @ 80% of Best Thruster
*Accumulate 20 CTB Pull-up in sets of 2-3 during rest time.

B. 12:00 AMRAP
15-12-9-6-3
Thruster @ 95 lbs
Burpees
12:00 Cap
*Every 1:00 rest :30, start back at set of 15 if the workout is completed before the 12:00 mark

Foundations
A. Clean to Thruster work for 20:00
*go over progression and build up by feel

B. 15-12-9-6-3
Thruster @ 95 lbs
Burpees
12:00 Cap
*Every 1:00 rest :30, start back at set of 15 if the workout is completed before the 12:00 mark

**Extra Credit**
Accumulate 3:00 in a weighted Front Plank

“The purpose of life is a life of purpose.” -Robert Byrne