Announcements

Performance – Week 3 of 8 Strength and Aerobic Base
A. Clean + Front Squat x1+2×3 Rest :90
*build to a challenging but not max weight

B. Deadlift x5x5 @ by feel Rest :60
*Work to a challenging weight, first set starts at final weight or “a”

C1. DB Split Squats x3/leg x5
C2. Push-up Planks Sequence x1 round x5 Rest :60

Foundations
Skill
Deadlift

A. Deadlift x2x6
B. Pull ups x2x6

Tire Sprint (Just Tire) 5x50m + 8 Burpees w/ 2 min rest

“Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.” -John Quincy Adams

Performance – Week 3 of 8 Strength and Aerobic Base
A.
10 Minutes Alt. EMOM
Even: 5 Horz. Ring Rows
Odd: 5 Goblet Squat w/ :03 pause in the bottom

B.
10 Rounds
3 Thrusters @ 95 lb, 65 lb
3 Pull-ups
*Time Recorded

Foundations
Skill
Jump Progression

Jump Rope
2x30sec on / 30 sec Rest

Box Jumps
2×30 sec on / 30 sec Rest

4 Rounds
10 Ring Rows
10 DB/KB Thrusters 30/20#
400m Run

“There are only two options regarding commitment: You’re either in or you’re out. There is no such thing as life in-between.” – Pat Riley

Performance – Week 3 of 8 Strength and Aerobic Base
A.
3 Rounds for Quality
2-4-6
Walking DB Lunge
Push Press

B.
5 Rounds
400 M Run
10 Burpees
*20:00 Cap
*Time Recorded

C.
3 Rounds
10 V-ups
3 Spiderman Steps/Side

Foundation (Test)
Skill
Row

Test
3 Round
500m Row@90%
25 Wall Ball
Rest 4 mins (Jump Rope Skills for 1 min)

5/ea side Turkish Get ups

“Do not pray for an easy life, pray for the strength to endure a difficult one.” – Bruce Lee

Congratulations to Denise and George for participating in Run With The Heroes 5K! A special congratulations to Jeanette for finishing in 1st place in her division! Way to go, guys!

Performance – Week 3 of 8 Strength and Aerobic Base
Warm-up:
For Quality
3 Rounds
5 Wall Squats
5 Goblet Squats
10 Air Squats
10 YD DB Bear Crawl
*:03 Pause at the bottom of each squat rep

A1. Clean x2x5 at a challenging but technically sound weight  Rest :30
A2. Ground to Stand Rope Climbs x5x5 Rest :90

B.
5 Rounds
3 DL @ 70-80%
100 YD Farmers Walks
20 Double Unders

*DB Weight Recorded

Foundations
Skill
Hip Snatch

 A. Snatch x2x5
B1. Front Squat x2x5
B2. Push ups x6-8×5

Test
Front Plank :90

“There is only one thing worse than fighting with allies and that is fighting without them.” — Winston Churchill

All Levels – Week 2 of 8 Strength and Aerobic Base
A.
In Teams of 2-3
400 M of 5 Lunges and 5 Push Press
1600 M Relay
*Pick a weight (suggested 20-35 lb)  one person works at a time until Team covers full lap
Then immediately complete 1600 M Relay
*Record Weight Used and Time

All Levels
Warm-up:
A.
For Quality
3 Rounds
5 Wall Squats @ 32X0
5 Goblet Squats @ 30X0
10 Air Squats @ 30X0
:90 FLR

B.
20:00 Alt. EMOM
Even: 3 DL @ 30-40%
Odd: 3 Ring Rows

C.
7 Rounds
200 M Run
10 Abmat Sit-ups
10 Double Unders

Jay Rod & The One-Handed Push-Up Man at Enchanted Rock!

Performance – Week 2 of 8 Strength and Aerobic Base
A. Hang Clean + Front Squat x1+2×5 Rest :90
*build to a challenging but not max weight
B. DB Split Squats x5/legx4 @ 30X0 Rest :90
C1. RDL x3x5 @ 3111 by feel Rest :60
C2. WTD Push-ups x5x5 @ 30X0 Rest :60

Foundations
Skill
Jump Progression

A.
6 Rounds
3 Deadlift  (UB Weight, Light Perfect Reps)
5 Box Jumps
100m Sprint
Rest 1 min

B.  Mobility 4x 20m
Elephant Walks
Bear Walks
Inch Worms

“Have patience. All things are difficult before they become easy.” – Saadi

Performance – Week 2 of 8 Strength and Aerobic Base
Warm-up
10:00 Alt. EMOM
Even: 4 Goblet Squats @ 30X0
Odd: 4 Ring Rows @ 30X0

A. Push Press x5x5 Rest 2:00
*Weights recorded
B.
30 Burpee Pull-ups for Time
*time recorded
C.
5 Rounds
:30 Band Walks (alt. Forward and Lateral)
:30 Rest
:30 Pigeon Stretch :15/leg
:30 Rest

Foundations
Skill
Jerk

A. In 10 min Work up to a Technical 2RM
B. Press x3x4
C.
3 Rounds
400m Run
8 Push-Ups
100m Side Shuffles (50m/50m)
8/ea leg OH Plate Lunges

Performance – Week 2 of 8 Strength and Aerobic Base
A1. Walking DB Lunge 8-6-4-3-2 rest :00
A2. Box Jump w/ Step Down 8-6-4-3-2 Rest :60
*For lunge weight start at 20-30% of FS, and move up each set
B.
5 Rounds
500 M Row
10 total Alt. DB Snatches @ 35 lb, 20 lb
20 total Unweighted Step-ups
*Time recorded, with partners
C.
5 Rounds
:30 Deadbugs
:30 Rest
:30 Shin on Wall Stretch
:30 Rest

Foundations
Skill
Row

Every 2 mins for 18 mins do
200m Row @90%

4 x 40 sec of Work Jump Rope / 20 sec rest

Rest 2 mins

4x 30 sec of Work  Tic Tacs / 30 sec rest

Rest 2 mins

4×20 sec of Rocket Jumps / 40 sec Ring Rows 40X0

“People rarely succeed unless they have fun in what they are doing.” – Dale Carnegie

Coach Sharon and the Push-Up Man hanging out on Vancouver’s shore!

Performance – Week 2 of 8 Strength and Aerobic Base
Warm-up:
For Quality
3 Rounds
5 Wall Squats @ 32X0
5 Goblet Squats @ 30X0
10 Air Squats @ 30X0:90 FLR

A. Build to a Heavy Double in the Clean in 10:00
B. RDL x3x4 @ 100%+ of today, 3111
C.
3 Rounds
8 Power Clean to Press @ 95 lb, 65 lb
50 M Farmers Wallk @ 55 lb, 35 lb

Foundations
Skill
Hip Clean

A. Work up to a Technical 2RM Hip Clean in 10min
B. Back Squat x3x4
C.
For Time
Partner 80 Burpees

“A genuine leader is not a searcher for consensus but a molder of consensus.” – Martin Luther King, Jr.