Announcements

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!

Performance – Week 1 of 8 Strength Phase
A. Hang Clean x3x6 by feel (appx. 70-75%)
*Clean weight recorded

B.
On a continuous clock
3 Rounds
10 Box Jumps @ 24”,20”
10 Dumbbell Snatch @ 45 lb, 25 lbs  (Total)
@ 6:00
5 Rounds
5 Ring Rows
20 Double Unders
@ 9:00
3 Rounds
10 Box Jumps @ 24”,20”
10 Dumbbell Snatch @ 45 lb, 25 lbs (Total)

C.
3 Rounds
:60 Hollow Hold
:60 Hamstring Stretch

Foundations
Skill:
Clean

A. Clean x1-2×6
B. DB Walking Lunges x10/Totalx4

2 Rounds
25 Wall Ball
25 Single Jump Rope

Core-
DB Windmills x5/5×3

“The harder you work, the harder it is to surrender.” -Vince Lombardi

Coach Wes qualified for the American Open over the weekend by Snatching 286# and C&J 352#!

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

Friends don’t let friends go to globo gyms!

All Levels
Make up Day:
1 RM Power Snatch
Row, Wall Ball, Burpee WC Test
Back Squat

Active Recovery:
A.
*800m Jog with one exercise done for 30m, every 100m.
High knee
Backward run
Arm circles
Carioca right
Carioca left
Skip lunges
Side shuffle right
Side shuffle left
B.
*Hold for 10-15 seconds x 2
Static Wrestler Bridge
Seated oblique stretch (R-L)
Seated straddle (M-L-R)
Spinal roll (3 rolls then hold back position for 3 counts)
Butterfly
Pretzel (R-L)
Pigeon (R-L)
Heel sit
C.
*Each exercise 10 reps
Head Circles
Trunk Circles
STD Trail Leg (R-L)
STD Trail leg back (R-L)
Iron Cross
Scorpions
Inverted scissors
Inverted bicycle
Inverted crossovers
Wide outs
D.
3 Rounds
:30 Hanging Bar Stretch
:30 / leg Shin on the wall Stretch
10 DB OVHD Lunge Squat (Total)
10 DB Muscle Snatch

Performance – Week 8 of 8 Test Week
A. Hang Clean by feel x2x5 Rest 2:00
B. Back Squat x4x5 @ 85% Rest 3:00
C1. Snatch RDL x5x3 Rest :30
C2. DB Bench (Heavy) x8x3 Rest :90

Foundations (Test)
Skill:
Jump Progression
Burpee Box Jump

3 Rounds
8 Burpee Box Jumps
100m Farmer Carries
400m Run

Test
:90 Front Plank

“The happiest people don’t have the best of everything, they just make the best of everything.” -Unknown

Congrats, Sean Beal! She’s a beauty!