Announcements

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

Foundations – AM
Jim
John
Daniel
Evie
Valeria
Mayela
Emmy
Casey
Jannica
Christiana
Performance – AM
ITDE	23:26
Thundercats	23:44
MegBerto	25:00
The Dudes	25:43
The Chicks	26:55
Chingones	21:59
Lowke	22:48
Winklevie	23:25
The Eagle	25:57
The Killer	25:57
The Girls	26:30
The Ponytails	27:56
Ray Ray	20:16
Lord have MERCY	22:07
Ladies Class
Ladies Rule	25:09
Foundations – Noon
Sergio
Jackie
Mandy
Performance – PM
G$	18:07
J-Train	23:03
Simon	21:20
Morgan	23:02
ABC	22:42
Pam	23:20
Jeri	20:55
Sean	21:40
Velvet	26:10
Page	21:30
Cassie	26:02
Paul	21:40
Evil	24:00
Keith	21:40
Rahul	23:30
Andy	24:00
Sanchez	23:34
Carrie	27:10
David	23:50
Melissa	24:00
Allyson	25:55
Frank	23:09

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.

Foundations – AM
Under Dogs	4:35
Case of the Mondays	5:24
Dead Dogs	7:18
Team Evie	4:15
Performance – AM
Gage
Ivan
Humberto
Shelby
Kara
Ed
Page
Dayna
Gwar
Jeff
Jose
Roland
Tow Matt
Josh
Sam
Dallas
Juan Carlos
Ray
Michele
Kline
Performance – Noon
Avtar	95	7:33
Jared	145	5:01
Mercy	70	8:08
Gerald	235	7:15
Tineke	80	6:10
Matt	175	5:51
Foundations – PM
Knee Brewzers	5:10
Team Rowdy	5:17
Team B.A.	4:17
Team Males	3:50
Newbies	7:37
Team DL	5:18
Performance – PM
Gil	155	4:43
Andrew	105	5:35
Jeanette	45	5:50
MegO	85	5:37
Nicole	68	5:47
Kevin	175	5:25
Larry	145	5:11
Ed	65	6:14
Chet	185	4:38
Chris	140	6:07
Kristen	50	5:57
Ryan	145	5:25
Sean	95	6:02
Nicole	95	4:28
Missy	95	5:45
Velvet	85	4:15
Denise	65	5:45
Keith	125	4:51
Paul	125	5:16
Cassie	85	6:20
George	95	7:00
KJ	95	4:50
Jillian	95	4:29
Sanchez	185	4:40
Rahul	138	6:10

All Levels – Week 1 of 8 Strength and Aerobic Base

30:00 AMRAP
100 Walking Lunges @ 35 lb, 20 lb
100 DB Thrusters @ 35 lb, 20 lb
100 DB Snatches @ 35 lb, 20 lb
100 Box Jumps w/ Step down  @ 20 lb, 14 lb

*1 pair of DB’s per team, 1 person works at a time
*Every 2 minutes athlete run 100 M together
*Workout is over after 30 Minutes or all reps are complete

[youtube]http://youtu.be/p7V-8v8tOJQ[/youtube]

All Levels – AM
Michele	15:24
Jenny & Dayna	19:09
Lowkes & Kandace	21:34
Double “S”	23:57
Maureen & Kara	25:05
Krebs	25:35
Jamie & MegO	25:42
Team Awesome	28:00
The Beal Boyz	355 reps
Chandlers	30:00
Aaron, Frank, & Chaz	29:34
Jillian & Nicole	29:02
Heather & Rick	29:11
E-Rod & Bryan	25:25
Kristi & Jackie	29:27

All Levels – Week 1 of 8 Strength and Aerobic Base
A.
10:00 Alt. EMOM
Even: 5 Goblet Squats @ 60X0
Odd: 5 Ring Rows @ 60X0

B.
10:00 Alt. EMOM
Even: 5/leg SLDL
Odd: V-ups

C.
14:00 Alt. EMOM
Even: 250 M Row
Odd: 3 5 Step Burpees

D.
5 Rounds
:30 Deadbugs
:30 Rest
:30 Shin on Wall Stretch
:30 Rest

All Levels – AM

Gage

Sissy

Bradley

Jeff

Maureen

Chad

Lee

Sarah

Humberto

Mick

Dayna

Velvet

Page

Tow Matt

Sydney

Morgan

Shelby

Red

Jose

Silas

Roland

Valeria

MegO

All Levels – Noon

E-Rod

Denise

Jared

Jeanette

Meridith

Vance

Tineke

Sean

Performance – Week 1 of 8 Strength and Aerobic Base
A. Hang Clean + Clean x2+1×5 Rest :90
*build to a challenging but not max weight
B. DB Split Squats x5/legx4 @ 30X0 Rest :90
C1. RDL x5x5 @ 3111 Rest :60
C2. WTD Push-ups x5x5 @ 60X0 Rest :60

Foundations
Skill
Hip Snatch

A. Hip Power Snatch + (OHS Mobility Allows) x3x5
B. Press x5x3 @ work up
C. Back Squat x5x3 @ work up

4 Rounds
Resisted Sprints w/ Tire 50m (Tire Only)
Rest 1 min
:20 sec Speed Skaters
Rest 1 min

“Nobody’s a natural. You work hard to get good and then work hard to get better.” – Paul Coffey

Foundations – AM
Jonathan
Michael
Josh
Humberto
Daniel
Tim
Yvonne
John
Jannica
Kenyon
Mayela
Casey
Performance – AM
Kristi
Jenny
Gage
Kara
Sissy
Tineke
Lee
Big Spoon
Ken
Carlos
Gwar
Red
Jessie
Page
Steve
Tow Matt
Shelby
Jose
Lisa
Sarah
Silas
Bianca
Marky Marc
Chet
Ray
Michele
Mercy
Ladies Class
Kristan
Mer
Foundations – Noon
Gerald
Avtar
Miller Time
Foundations – PM
Jackie
Sydney
Daniella
Vance
Julia
Jason
Max
Lauren
Madison
Performance – PM
Kinchen
Sanchez
Andy
Gil
Michael
ABC
Dixie
Evil
Matt
Pam
Jeri
Kristin
Ryan
Kristin
Phillip
KJ
Carrie
Emily
Cassie
Keith
Nicole

Performance – Week 1 of 8 Strength and Aerobic Base
Warm-up
10:00 Alt. EMOM
Even: 4 Goblet Squats @ 60X0
Odd: 4 Ring Rows @ 60X0

A. Push Press x3x5 Rest :90
*Weights recorded
B.
3 Rounds
10 Pull-ups
20 Wall Ball
C.
5 Rounds
:30 Band Walks (alt. Forward and Lateral)
:30 Rest
:30 Pigeon Stretch :15/leg
:30 Rest

Foundations
Skill
Kip Pull-ups

A. 5 mins of 30 sec Kip or Jumping Pull-ups / 30 sec Jump Rope

B. 5 mins of 30 sec DB/KB OH Reverse Lunges / 30 sec Jump Rope

Test
1 Mile Run

Core
TGU (Hip Bridge Only) x4/ea side x3

“Exercise in the morning before your brain figures out what you’re doing.” – Unknown

Foundations – AM
Chad	8:14
Erin	12:14
Dawn	9:44
Humberto	10:12
Jim	row
Yvonne	8:31
Jannica	11:04
Meridith	8:50
Performance – AM
MegO	85	6:03
Gage	135	3:10
Mitch	95	4:35
Ed	95	5:00
Lee	135	4:32
Rulin	105	4:09
Ivan	155	3:21
Sissy	75	5:41
Carlos	85	4:24
Shelby	80	5:45
Jillian	80	4:29
Page	115	3:44
Tow Matt	135	5:02
Dayna	95	4:33
Kevin	75	5:26
Jose	85	4:40
Sarah	65	4:10
Ryan	135	4:35
Ray	125	3:09
Juan Carlos	115	3:01
Andre	95	4:36
Performance – Noon
Dixie	85
Dallas	155	7:50
Eric	155	4:20
Chet	165	6:44
Avtar	85	4:52
Gerald	155	4:51
Jared	155	4:46
Tineke	70	5:14
Taylor	105	5:48
Mercy	65	4:13
Foundations – PM
Sydney	10:03
Scott	8:43
Madison	9:06
Kristy	8:13
Jason	8:08
Max	4:50
Lauren	4:40
Julie	4:40
Page	5:17
Kelcey	4:49
Performance – PM
Jeri	85	5:13
Lane	145	4:21
Laurel	35	5:56
Sanchez	145	5:14
Ian	155	3:02
Gil	145	3:50
Matt	125	4:29
Pam	70	4:45
Jeanette	55	4:47
KT	70	5:17
Ed	85	5:40
Sean	95	5:51
Larry	115	4:11
Rahul	125	7:00
Keith	155	5:56
Frank	95	6:25
Brooke	85	7:00
Chad	135	5:45
Velvet	75	5:46
Carolyn	70	7:58
Kristin	80	5:30
Bianca	80	5:37
Allyson	85	6:03
Nicole	95	5:46
Keith	125	5:04
Carrie	70	9:01

 

Performance – Week 1 of 8 Strength and Aerobic Base
A.
21:00 Alt. EMOM
1. 3-5 Push-up @ 60X0
2. 3-5 Russian KB Swings
3. 3/leg Walking Goblet Lunges (Slow and controlled
B.
8 Minute AMRAP
500 M Row
20 Step-ups / Leg
*Rounds Recorded
C.
5 Rounds
:30 Deadbugs
:30 Rest
:30 Shin on Wall Stretch
:30 Rest

Foundations
Skill
Deadlift, Box Jumps

A1. Deadlift x5x4 @ work up Rest :30
A2. Box Jumps x8x4 Rest :90

B1. Push-ups x6-8×4 Rest :30
B2. MB Chest Pass w/ Partner x10x4 Rest :90

Partner Relay
10 Min AMRAP
50m Sprint
3 Burpees w/0 Push-up
50m Sprint
*1 Person works at a time

Test
:90 sec Front Plank

“Every time you eat or drink you are either feeding disease or fighting it.” – Heather Morgan

Foundations – AM
Team Awesome	6
Awesome 3	6
Knock out	2
Damf	5
B&H	5.5
JT Experience	6.5
MJ	5
B&M	4.5
Performance – AM
Kristi	1+row+20
Shelby	2
Ken	1+row+11
Janet	1+row+30
Sarah	2+30m
Ivan	2+100m
Mitch	2
JV	2+row+8
Silas	1+row+10
Lisa	1+row+5
Page	2+200m
Josh	2+220m
Juan Carlos	2
Gwar	1+row+11
Dayna	2
Steve	1+row+32
Andre	2
Roland	1+row+24
Jose	2+20m
Jeff	2+100m
Ray	2+1m
Mercy	1+row+10m
Mark	2
Dallas	1+row+27
Michele	1+row+20
Ladies Class
Josie	1+row+24
Jill	2
Mer	2+65m row
Foundations – Noon
Jared	8
Performance – PM
Gil	1+row+30
Gabriel	1+row+18
Kevin	2+150m
Jonathan	1+row
Aaron	1+row+12
Ed	1+row+20
Sean	1+row+15
ABC	1+row+15
Ryan	2
KT	1+row+6
Pam	1+row+12
Evil	1+row+15
Heather	1+row+16
Andy	1+row+6
Larry	2+170m
Phillip	2+50m
Sanchez	2+100m
Kristin	1+125m
Jillian	2
KJ	1+295m
Missy	1+23
Ian	2+400m
Paul	2+400m
Allyson	1+345m
Leah	2+400m
Cassie	1+145
Bianca	1+345
Rahul	1+365

All Levels
Tester (done as individuals, partners judge each other)
“13.4”
7:00 AMRAP
3-6-9-12-15…..
Clean and Jerk @ 135 lb, 95 lbs
TTB

All Levels – AM
Lane	43 Rx
Kara	74
Josh	56
Gabi	68
Dixie	25
Jackie	75
Jillian	87
Brian	58
Amanda	89
Sanchez	53 Rx
Jenny	52
Sean	46 Rx
Casey	88
Maureen	75
Nicole	37
Ryan	51
Chris	49
Kevin	37
David	65
KJ	45
Greg	73 Rx
Kristin	53
Bruce	54
Aaron	42

All Levels
Makeup Day or Active Recovery Day

A.
CFA – B Warm-Up

B.
6 Rounds for Quality
5 OVHD Walking Lunges @ 45 lb, 25 lbs
5 Wood Choppers @ 45 lb, 25 lb
5/arm 1/2 Kneeling DB/KB Press
5 Horizontal Pull-ups
5 Supermans

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

All Levels – AM
Kara
Mitch	210 (thurs make up)
Maureen
Sissy
Humberto
Jose
Sarah
Andre
Page	125, 2:27 (wed make up)
Tow Matt	17:32 (mon make up)
Suzi
Yvonne
Mercy
Michele
Gabrielle
All Levels – Noon
Avtar
Gil
Chet