Announcements

Performance – Week 8 of 8 Test Week!
500m Row
100 Wall Balls @ 20 lbs, 14 lbs
100 Burpees
500m Row
*Partition the Wall Balls and burpees however you see fit
*30:00 Time Cap

Foundations
Skill
Push Press

A. Push Press x4x4

6 Rounds
8 KB Front Squats
8 KB Swings
8 KB Push Press (Last Rep Hold 20secs perfect midline)
Rest 1 min
*KBs or DBs
*Record Push Press

“Well done is better than well said.” -Benjamin Franklin

Congrats to Maureen and Chrome for finishing in 2nd place at the Doggy Dash 5k this weekend!

Performance – Week 8 of 8 Test Week!
A. In 10:00 Work to a 1 RM Power Snatch
*Weight recorded
B.
10:00 EMOM
2 Power Snatch @ 80%
C.
8-6-4-2
KBS @ 24K, 16K
Pull-ups

Foundations
Skill:
Deadlift

A1. Deadlift x3x6
A2. Push up x6-8×6

6 Rounds
250m Row Sprints
3/3 TGU (Hip Bridge Only)
Rest 1 min
*Record Deadlift

“Strong is what happens when you run out of weak.” – Unknown

Jeri dominating a Spartan Race over the weekend! Congrats, Jeri!

All Levels
A.
“AMRAP Relay”
15:00 AMRAP
5 Touch Jump Touch Intervals
10 Thrusters @ 95 lbs, 65 lbs
5 Burpees
*Two person teams 1 person completes all exercises then tags in partner
B.
3 Rounds
10 Partner Medball Sit-ups
10 Partner Tic Tac

All Levels
A.
10:00 EMOM
3 DB/KB SA OVHD Walking Lunges/Leg
3 Strict Pull-ups
B.
20:00 AMRAP
5 Ring Rows
10 Box Jumps w/ Step Down
15 KBS @ 24K, 16K
200 M Run
*Rounds Recorded
C.
3 Rounds
:60 Weight Front Plank
:60 Rest

Coach Erica at Women’s Throwdown 3!

Performance – Week 7 of 8 Conditioning
A. Hang Snatch x2x5 Rest :90
*Work to a challenging double
B. Back Squat x5x5 @ 80%  Rest 3:00
C1. GHD Hip Extensions x8x3
*:03 pause at the top
C2. Max WTD Push-ups x 2 chains – 1 Chain – BW

Foundations
Skill:
Front Squat

A. Front Squat x5x5
B. Press x5x5
C.
4 Rounds
200m Run
10 KB Swings
10 Box Jumps

“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.”–Albert Schweitzer

Performance – Week 7 of 8 Conditioning
A.
10:00 EMOM
3 Deadlifts @ 225 lb, 135 lb
B.
10 Round
5 Pull-ups
10 Wall Balls
Rest 1:00
*Avg. Split recorded, Goal below 1:00
C.
20 Strict Toes to Bar
*Split up as needed

Foundations
Skill:
Row

A. Chin up or Ring Row x2x5  40X0
B.
3 Rounds
25 Wall Ball
500m Row
Rest 3 mins

“Be patient with yourself. Self-growth is tender; it’s holy ground. There’s no greater investment.”–Stephen Covey

Performance – Week 7 of 8 Conditioning
A1. Jerk x2x5 Rest :30
A2. Walking Lunge x5/leg x5 (Heavy) Rest 3:00
B.
3 Rounds
20 Burpees
20 Tic Tacs Total @ 45 lb, 25 lbs
100 M Farmers Walk
*Time Recorded

Foundations  (Test)
Skill:
Burpee

For Time:
20 DB Push Press
20 Burpee
100m Sprint
10 DB Push Press
10 Burpees
100m Sprint

Front Plank (Test)

“If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.”–Charles R. Swindoll

Performance – Week 7 of 8 Conditioning
A.
In 10:00 Work to a heavy 2 in the Hang Clean
*Weight Recorded
B.
3 Rounds
Shuttle Run (5-10-5)
30 KBS @  24K, 16K
15 Pull-ups
*Time Recorded
C.
3 Rounds
:60 Hollow Hold
10 Horizontal Pull-ups/Ring Rows

Foundations (Test)
Skill:
Clean

A. Clean x2x6
B. Step ups x8/ea legx3
C. Mile Run (Test)

“By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be. Put your future in good hands — your own.”–Mark Victor Hansen

All Levels
3 Rounds
30 Wall Balls @ 20 lb, 16 lb
30 CTB Pull-ups
30 Step-ups @ 20”, 16” (Total)
30 DB Snatches @ 55 lb, 35 lb (Total)
*2-3 person Teams work one person at a time, split reps
*Total time recorded

All Levels
A.
10 Rounds for Quality
3 DB Walking Lunges/Leg (Heavy)
3 DB Push Press
B.
5 Rounds
10 Goblet Squats @ 24K, 16K
10 Push-ups
10 KBS @ 24K, 16K
10 Ring Rows
*Times Recorded
C.
3 Rounds
:60 Weight Front Plank
:60 Rest

Chad Vaughn throwing down at this year’s Athlete Open!