Announcements

Performance – Week 7 of 8 Work Capacity 
A. RDL + Hip Clean x3x6 rest :90 by feel

B.
10 Rounds
200 M Run
5 Overhead Squats @ 95 lb, 65 lb
*Time Recorded

C.
2 Rounds
10 V-ups
10 total Single Arm Walking Lunges

Foundations
Skill:
Thruster

A1. Strict Pull-ups x3x5
A2. Thruster x5x5

B. 1 Mile Time Trial

C.
2 Rounds
: 90 Side Planks
20 MB Sit ups

“Life is like a hamstring…you’ve got to load it before you push through it.” -Leigh LeGare

Foundations – AM
Jim	–
Bryan	10:09
Humberto	9:01
Monica	12:05
Jonathan	9:09
Dawn	10:31
Toanna	8:00
John	13:55
Josh	6:50
Andre	6:50
Performance – AM
Lee	18:11
Ken	18:42
Sam	16:50
Mitch	15:10
Big Spoon	17:27
Ed	15:57
Tow Matt	17:05
Red	18:15
Jose	15:55
Sarah	16:42
Jillian	15:45
Jeff	15:00
Joseph	14:57
Nelly	18:31
Performance – Noon
Wood	14:22
Mer	15:52
Tina	14:30
Emilio	14:26
Foundations – PM
Sean	6:04
Ed	8:58
Andrea	10:28
Conal	10:38
Jillian	11:38
Emmy	9:27
Vance	8:08
Jason	8:24
Jessica	9:27
Max	10:57
Lauren	8:24
Emily	9:22
Performance – PM
Jeri	17:16
Gil	19:10
Amanda	17:13
STD	16:43
E-Rod	20:38
KT	23:11
Coco	22:39
ABC	20:09
Sean	14:51
Janet	17:12
Sanchez	16:22
C2	18:45
Missy	18:50
Shug	20:35
Jen	16:45
Nicole	16:30
Cassie	17:46
PJ	14:48
Paul	16:48
Keith	17:00
Larry	15:26
Ruhlin	14:30

All Levels
3 Rounds
800 M Run
25 Step-ups/leg
25 Back Squats @ 135 lb, 95 lb
25 DB Push Press @ 35 lb, 20 lb
*Partners must stay together the whole workout (including run)
*Partners complete reps in any order, athletes can’t move on to new exercise until both partners are finished with current exercise
*one barbell, box, and set of DBs per team

“Success is about having, excellence is about being. Success is about having money and fame, but excellence is being the best you can be.” – Mike Ditka

 

 

All Levels
A.
For Quality
9 Rounds
5 Walking Lunges/leg (OVHD or Goblet Positions)
5 Push Press/Arm
5 Goblet Squats
5 Russian KBS
*Pick a weight that allows great movement quality and consistency
B.
4:00 AMRAP
10 No Push-up Burpees
10 Step-ups/leg @ 16-20″

Rest 1:00

4:00 AMRAP
10 Box Jump w/ Step Down
10 Kip or Jumping Pull-ups

Rest 1:00

4:00 Max Calorie Rox

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

All Levels – AM
Mitch	60	60	52
Kara	60	80	43
Melissa	80	80	–
Sam	85	51	45
Sissy	60	58	30
Suzi	44	39	55
Humberto	50	50	–
Maryhelen	70	50	46
Lee	55	55	45
Ivan	67	60	54
Page	76	65	54
Velvet	60	46	35
Roland	52	28	48
Joseph	60	50	54
Jillian	51	62	48
Andre	50	50	61
Jose	70	40	60
Nicole	56	65	43
Tow Matt	57	58	58
Mercy	50	55	26
Chet	35	41	44
Pam	44	41	36
Nelly	38	60	29
Mer	72	48	46
KJ	76	66	46
Missy	62	86	45
Emily	75	75	55
Allyson	60	56	52
Keihler	30	–	70
All Levels – Noon
Sean	50	50	67
Tineke	60	87	42
Gil	40	62	43
Jackie	50	45	38
Ian	70	80	84

Performance – Week 6 of 8 Work Capacity 
Warm-up: OVHD Squat x15x2
*Narrow as possible

A. Front Squat Waveload 3-2-1-3-2-1 by feel Rest 2:00
*work to a challenging weight – try to set a new PR
*80-85-90-85-90-PR

B. DL x3x5 @ 80% Rest :60

C1. WTD Dips x3x5 @ Rest :90

C2. WTD Strict Pull-ups x3x5 Rest :90

Foundations 
Skill:
Handstand

20:00 AMRAP
500 M Row
5 V-ups
5 Box Jumps
*Rounds recorded

“One man can be a crucial ingredient on a team, but one man cannot make a team.” – Kareem Abdul-Jabbar

Foundations – AM
Josh	3 2/3
Jim	3
Jonathan	4
Raj	4
Dawn	3 2/3
Humberto	4
Josh	5
Shaum	4
Val	3
Jeff	3
Jannica	3
Performance -AM
Gage
Jenny
Ivan
Carlos
Ken
Janice
Big Spoon
Kristi
Joseph
Tow Matt
Jessie
Lisa
Sarah
Silas
Ed
George
Michele
Nelly
Ray
Ladies Class
Emily
Heather
Josie
Mer
Foundations – Noon
Mercy	3 + 135m
Foundations – PM
Ed	5
Whitney	4
Jillian	4
Emmy	5
Emily	5
Lauren	5
Vance	4
Chris	6
Performance – PM
Dixie
Sean
Jeri
Gil
Sanchez
Ian
Michael
Taylor
Andy
Evil
Velvet
Darrel
Kristin
Larry
Can2
Carrie
Amanda
C2
KJ
Denise
Keith
Chrissy
Missy

Performance – Week 6 of 8 Work Capacity
A.
In 15 minutes work to a 3 RM Hip Clean
*Clean Recorded
B.
5 Rounds
:30 Max TnG Power Clean to OVHD @ 65%
2:00 Rest
*Max Reps recorded
C.
5 Rounds
200 M Sprint
2:00 Rest
*Walk back to start line

Foundations
Skill:
Hip Power Snatch

A. Hip Power Snatch x3x5
B. Front Squat x3-5×5
C1. Side Planks x :90/x2
C2. Weighted Pull-ups x1-3×5

“Good, better, best. Never let it rest. Until your good is better and your better is best.”- Tim Duncan

 

Foundations – AM
Brian
Raj
Humberto
Jackie
John
Andre
Jeff
Shaum
Performance – AM
Kara	75	9
Gage	150	11
Mitch	mod	9
Maryhelen	55	10
Gabi	95	9
9 AM	145	10
Sissy	67	9
Billy	130	8
Ruhlin	100	8
Maureen	60	7
Jose	105	10
Red	60	8
Sarah	65	13
Chet	185	5
Nelly	60	5
Performance – Noon
Joseph	125	9
Evan	135	7
Tineke	80	8
Gil	117	7
Foundations – PM
Adrienne
Ed
Sean
David
Jason
Melanie
Emily
Jessica
Daniela
Ana
Performance – PM
Miller Time	115	5
Kiehler	mod
Ryan	115	8
Coco	65	7
Matt	115	7
Clint	135	7
Larry	115	7
Keith	115	8
Allyson	90	9
Nicole	100
Jillian	75
Missy	65
C2	80
KJ	80
Can2	185
Cassi	65
Paul	175
Phillip	155
Keith	95
Kevin	85
Carolyn	65
JRod	125

Performance – Week 6 of 8 Work Capacity
A.
12:00 EMOM (Alternate Each min)
Even- 3 Kip Pull-ups
Odd- 7 OVHD Squats
B.
w/ Partner
8 Rounds
500 M Row
7 KBS @ 24K
7 Burpees
*Jump Rope active recovery while partner works
*Total Combined Time recorded
*Partner alternate rounds

Foundations (Test)
Skill:
Kip Pull-ups

A.
EMOM alternating for 16:00
2-4 Kip Pull-ups
2-4 DB Push Press
B.
25 -15 -10 (Test)
Wall Ball
Ring Rows
100m DB Farmer Carries
*Time recorded

“We make a living by what we get; we make a life by what we give.” – Winston Churchill

Foundations – AM
Monica	9:01
Humberto	8:57
John	9:59
Jim	9:03
Josh	8:06
Bryan	6:52
Raj	9:44
Dawn	9:14
Courtney	9:48
Josh	8:45
Jannica	10:44
Performance – AM
MegO/JV	28:18
Maureen/Kara	–
Gil/Bigspoon	22:14
Lia/Janice	25:24
Janet/Sissy	25:09
Lee/Carlos	25:24
Page/Tow Matt	19:58
Jose/Ed	23:08
Red/Lisa	23:14
Jillian/Jessie	24:59
Silas//Roland/Chet	23:00
Steve/Joseph	23:04
Kayleen/Michelle	29:37
Nelly/Ray	27:24
Ladies Class
Emily/Melissa	29:41
Mer/Sarah	27:35
Jenny/Heather	27:22

Performance – Week 6 of 8  Work Capacity
A. Snatch RDL + Hip Snatch x3x6 rest :90 by feel
B.
8 Rounds
300 M Run
3 Front Rack Walking Lunge/leg  @ 95 lb, 65 lb
3 Push Press @ 95 lbs, 65 lbs
*Total time recorded
*push hard on the run, catch your breath on the lunge/PP
C.
2 Rounds
10 Hollow Rocks
10 Supermans
10 Scap Pull-up

Foundations
Skill:
Jump Progressions (Ankle Bounce, Pogo, rocket,  box jumps)

A.
20:00 Minutes
20 Tic Tacs
15 KB Swings
10  Box Jumps
5 Push ups
400 M Run
*Rounds recorded

“Good is the enemy of great.” ― Jim Collins

Foundations – AM
Monica	3.75
Jackie	3
Humberto	4.5
Brian	5
John	3
Performance – AM
Janice	22:10
Janet	20:56
Sissy	22:23
MegO	25:09
Ian	14:22
Mitch	20:29
Sam	22:15
Tow Matt	16:35
Jose	24:00
Sarah	20:47
Ed	20:18
Jillian	20:09
Joseph	21:37
Ryan	18:39
Michele	23:13
Ray	19:04
Performance – Noon
Mer	22:25
Wood	19:37
Tineke	20:00
Jo	22:37
Foundations – PM
Ed	4
Meridith	4
Mercy	3.75
Jillian	3
Sean	4.5
Emmy	4.15
Daniela	4
Vance	3.15
Mark	2.75
Jessica	4
Dipti	5
Lauren	4.75
Performance – PM
Chrissy	24:54
David	21:03
Coco	27:40
Gil	20:07
Miller Time	23:30
Sean	21:49
Spencer	25:36
Gabriel	26:16
Ryan	21:20
Kristin	21:48
Evil	26:03
Amanda	21:23
Larry	19:46
Keith	23:20
ABC	25:00
Ruhlin	18:35
Andy	25:00
PJ	18:05
KJ	19:49
Paul	19:59
Sanchez	18:35
J-Rod	24:44
Kristin	18:59
Alyson	23:28
Cassie	20:11
Carolyn	25:00
Jen	25:00
Shug	25:00
C2	24:11
Missy	21:32
Leah	18:28

All Levels
6:00 AMRAP
25 Box Jumps
8 Deadlifts @ 135 lb, 95 lb

2:00 Rest

6:00 AMRAP
25 Pull-ups
8 Shoulder to OVHD @ 135 lb, 95 lb

2:00 Rest

6:00 AMRAP
25 Shouldered Medball Squats @ 20 lbs
8 Front Squats @ 135 lb, 95 lb
*Teams of 2, 1 Partner Works at a time
*Total Reps recorded

All Levels – AM
Step by Step	460
Swag	400
New Dirty	422
Lowke Ladies	455
Ol’ G’s	304
3 Girls 2 Balls	327
Thunder Cats	400
Nailed it	414
H-Tin	466
CF-7	443
Chandler’s	315
Tatted	368
Katy + ATX	411
Eye Poppin	495
Geaux	523
Mark	235

All Levels
A.
EMOM 16:00
3-5 Russian KB Swings
3-5 Ring Rows

B.
3 Rounds
10 Wall Balls @ 20 lb, 14 lbs
10 Burpees
10 DB Step-ups/leg @ 35 lb, 20 lbs
10 Box Jumps
10 SA DB Push Press/Arm @ 35 lb, 20 lb
2:00 Active Recovery Jump Rope Skills
*Total time recorded
*Time cap 30:00
*Move steadly through the exerercise, recovery

“Continuous effort – not strength or intelligence – is the key to unlocking our potential.” – Winston Churchill

[youtube]http://youtu.be/qmMbm78sEB4[/youtube]

All Levels
Jillian	13:50
Sam	15:08
Ian	12:30
MegO	13:44
Carlos	14:55
Maureen	15:11
Maryhelen	14:45
Lee	15:47
Matt	13:02
Jose	17:50
Red	16:44
Silas	16:34
Sarah	16:31
Jeff	15:37 rx
Kara	13:24
Nelly	16:05
Josie	17:47
LuLu	17:14
Stefani	17:24
Mer	16:59
All Levels – Noon
Jackie	18:41
Everett	15:30
Allyson	18:35
Sean	16:17
Avtar	18:34
Chet	20:21
Gil	19:00
Tineke	16:20

Performance – Week 5 of 8 Work Capacity
A. Front Squat x3x3 by feel  Rest 2:00
B. Back Squat x5x5 @ 72% Rest 2:00
C1. DL x4-5×5 @ 60-70% Rest :60
C2. Dips x4-6×5 @ Rest 2:00

Foundations
Skill:
Press, Push Press, Jerk

A.
Build to a Heavy 5 in Press
Build to a Heavy 3 in Push Press
Build to a Heavy 1 in the Jerk
*Press weight recorded on test out sheet

B.
12:00 AMRAP
5 Burpee Box Jumps
300 M Run
*Rounds recorded

“I believe the first test of a truly great man is his humility.” – John Ruskin

Foundations – AM
Monica	3.25
Toanna	5
Humberto	4
Courtney	–
Jeff	3
Josh	6
Performance – AM
Gage
Sissy
Big Spoon
Tow Matt
Maryhelen
Sarah
Lee
Lia
MegO
Mitch
Red
Joseph
Page
Jose
Roland
Kevin
Lisa
Steve
Silas
Michele
Nelly
Ray
Ladies Class
Jenny
Emily
Kayleen
Josie
Stefani
LuLu
Mer
Foundations – Noon
Jazzy Jeff	6.5
Everett	6.5
Chris	4
Foundations – PM
Conal	4
Andrea	3
Mercy	4
Sean	6
TJ	3
Dipti	5
Jessica	3
Lauren	4
Jason	3
Performance – PM
Can2
Sanchez
Andy
Chet
Lane
Kristin
Ryan
Matt
Taylor
Evil
Pam