Announcements

All Levels
Pull, Carry
15:00 AMRAP 100 M Sled Pull @ 100 lb
15:00 AMRAP 100 M Farmers Carry @ 55 lb, 35 lb

[youtube]http://youtu.be/ishBOmjHoXE[/youtube]

All Levels
Warm-ups:
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 r

B.
20:00 Alt. EMOM
Even: 3 DB Get-ups/ Leg
Odd: 3 Partner Pull-ups

C.
10 Rounds
5 Russian KB Swings
200 M Run

 

All Levels – AM
Sean	12:40
Courtney	16:00
Maureen	13:24
Humberto	11:52
Tineke	14:06
Roland	16:56
Jose	14:21
Sarah	13:57
Shelby	11:49
Meridith	14:48
Mayela	13:26
Silas	17:11
Tow Matt	13:03
Jeff	12:46
Mercy	19:37
Suzi	14:47
Michele	20:36
Julia	14:28
Madison	14:37
Andy	15:58
Missy	16:30
Mer	15:31
Corn Dog	16:17
All Levels – Noon
Gil	11:40
Kat	12:45
Tanner	13:31
Avtar	12:53
Jared	12:55
Ganesh	13:06
Bianca	13:44
Nancy	13:50

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

Foundations – AM

Erin

John

Jannica

Meridith

Corn Dog

Performance – AM

Kristi

Big Spoon

Ed

Sissy

Lee

Gage

Ken

Shelby

Velvet

Steve

Page

Morga

Jose

Kevin

Lisa

Sarah

Ray

Mercy

Michele

Ladies Class

Stefani

Jenny

Lulu

Jill

Sydney

Mer

Performance – Noon

Tanner

Foundations – PM

Jessica

Kristine

Lyon Cub

Emily

Rachael

Julia

Emmy

Max

Lauren

Performance – PM

Gil

ABC

Jeri

Sanchez

Matt

Ed

Pam

Frank

Dixie

Carolyn

Keith

KJ

Joe

Rahul

Liz G

Nicole

Carrie

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

Foundations- AM
Courtney
Dawn	16:29
Chris	15:21
Chad	13:30
Jonathan	13:04
Emily	15:21
Corn Dog	16:56
Meridith	12:50
Billy	12:41
Emily	16:46
Jannica	16:56
Performance – AM
Gage	5:34 Rx
Dallas	7:04 Rx
Kara	5:16
Rulin	6:25
Ivan	3:59 Rx
Lee	6:12 Rx
Shelby	5:25
Sissy	5:02
Humberto	5:00
Tow Matt	5:49 Rx
Page	4:56 Rx
Dayna	3:41 Rx
Lane	4:27 Rx
Kevin	5:55 Rx
Jose	6:28
Sarah	4:46
Silas	6:54
Morgan	6:32
Andre	6:28
Kristy	6:19
Mercy	5:21
Performance – Noon
Jared	5:33
Tanner	6:13
Tineke	6:30
Gerald	8:07
Andrew	8:33
Foundations – PM
Gilbert	14:21
Emily	17:25
Kelcey	18:31
Performance – PM
Gil	2:55 Rx
Kevin	5:11 Rx
Ian	3:01 Rx
E-Rod	4:59
Andrew K	3:54 Rx
ABC	8:23
Coco	5:04
Matt F	5:07
Carlos	6:41
Michael	6:01 Rx
Paul	6:04
Cassie	6:53
Jillian	5:02 Rx
Carolyn	8:13
Sean	5:29
Chris	7:30
Jessica	6:03
Gwar	6:08 75#
Keith	7:20
Nicole	5:14
Leah	6:49
Raj	6:15 75#
Carrie	7:19
Kristin	7:28
Frank	7:48

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

Foundations – AM
John
Daniel
Michael
Jonathan
Kelcey
Kelley
Performance – AM
Jenny	13:15
Ivan	13:11
Carlos	14:32
Ed	14:16
Tineke	14:32
Sissy	16:21
Scott	14:57
Gage	17:23
Sarah	15:52
Humberto	13:36
Ken	14:33
Josh	12:01
Steve	17:42
Gwar	16:44
Dayna	14:09
Tow Matt	17:00
Jeff	13:45
Page	11:12
Lisa	18:10
Shelby	13:41
Jose	15:35
Roland	15:29
Ray	13:21
Ladies Class
Mer	18:39
Jill	17:37
Sydney	15:59
Foundations – Noon
Courtney
Performance – PM
Gil	11:51
Andrew	18:23
Coco	18:50
Ganesh	14:34
Heather	15:40
Jillian	15:04
J-Rod	14:13
Paul	14:14
Velvet	14:32
Carolyn	19:08
KJ	13:56
Sanchez	12:05
Nicole	14:23
Carrie	19:45
Keith	14:21
Madison	15:55
JV	14:40

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

Foundations – AM
Jim
Mayela
Emily
Courtney
John
Dawn
Chaz
Billy
Jannica
Performance – AM
Kara	25
Ian	45
Dallas	35
Shelby	25
Lee	35
Jillian	20
Janet	25
Humberto	20
Ryan	35
Ivan	35
Sissy	20
Ruhlin	30
Silas	25
Lane	35
Kristi	20
Sarah	20
Dayna	20
Andre	25
Jose	40
Ray	20
Performance – Noon
Gerald
Dixie	30
Avtar	25
Mer	25
Spencer	35
Ganesh	35
Foundations – PM
Kenyon
Emmy
Meridith
Aaron
April
Paige
Max
Daniela
Lauren
Emily
Performance – PM
Madison	15
Jeri	20
Ryan	30
Sydney	15
Gil	35
Pam	20
Sacha	25
Chet	40
Jerry	25
Andy	30
Melissa	20
Sean	35

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 – AM
OG’s	20:07
Legs for Days	20:45
3’s Company	27:30
Cave Women	28:45
Cave Men	28:00
Kareen	27:22
Team Aussie	24:38
Blues Bros.	29:00
C-eh-N-eh-D-eh	31:55
Kriskie	32:41

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

All Levels – AM
Will	11:15
Sarah	11:20
Carlos	10:44
Kara	10:19
Ken	12:10
Maureen	9:44
Sissy	11:17
Lee	12:30
Humberto	11:01
Ivan	11:17
Vegas	11:40
Chaz	12:14
Tow Matt	10:10
Denise	12:40
Dayna	10:14
Page	9:03
Jose	12:57
Morgan	13:35
Shelby	12:37
Sydney	12:41
Silas	13:38
Nick	10:48
Velvet	11:40
Mer	13:28
Missy	13:11
All Levels – Noon
Taylor	13:04
Gil	10:35
Tineke	13:27
Jables	12:42
E-Rod	13:34
Madison	13:20
Walker	10:54
Jared	10:44
Kevin	11:19
Brooke	11:53
Bianca	13:07
Eric	13:09

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

Foundations – AM
Jim
Jonathan
Daniel
Bryan
Dawn
Emmy
Julia
Casey
Mayela
Jannica
Paige
Evie
Performance – AM
Jenny
Ed
Sissy
Humberto
Steve
Tow Matt
Juan Carlos
Kevin
Page
Jose
Lisa
Shelby
Sarah
Roland
Bianca
George
Ray
Michele
Ladies Class
Josie
Sydney
Mer
Foundations – Noon
Billy	9:57
Meridith	9:55
Emily	10:47
Foundations – PM
Rachael
Jessica
Jason
Max
Lauren
Performance – PM
Jeri
Sanchez
Gil
Dixie
Michael
Kevin
Kristin
Ryan
Frank
Matt
Sean
Dallas
Simon
Keith
Ian
Carolyn
Missy
Evil
Liz G
Allyson
Nicole
Miller Time
JJ
Maureen

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

Foundations – AM
Chad	9:30
Courtney	9:08
Jonathan	7:35
John	9:45
Dawn	10:19
Jannica	7:56
Meridith	6:28
Courtney	8:02
Chaz	6:07
Billy	6:16
Performance – AM
Gage	155	2:48
Ivan	165	4:11
Sissy	65	4:07
Ian	165	2:40
Lee	135	4:00
Shelby	95	4:07
Humberto	65	4:20
Silas	125	4:14
Jose	95	3:53
Jillian	85	3:43
Sarah	67	4:09
Performance – Noon
Dixie	65	15 total-mod
Chet	190	4:46
Jared	95	150 mod
Tineke	65	3:28
Avtar	75	3:13
Foundations – PM
Scott	6:59
Performance – PM
Kevin	125	2:29
Gil	140	1:59
E-Rod	115	2:44
Matt	115	3:02
Jeri	80	3:24
Meridith	85	3:34
Coco	80	3:44
Jeanette	60	4:09
Bryan G	105	4:09
Miller Time	135	4:10
Keith	135	4:12
Larry	125	2:19
Nicole	80	4:00
Carrie	95	4:30
Carolyn	65	4:56
KJ	80	4:10
Allyson	95	3:30
Morgan	80	4:35
Rahul	115	4:41
JV	75	4:29