Announcements

Performance – Week 5 of 8 Work Capacity
A. In 15 Minutes Work to a 3 RM Hip Snatch or Power Snatch
*Snatch Recorded

B.
5 Rounds
10 UB Russian KB Swing AFAP Rest :90
Hill Sprint AFAP Rest :90

C1. Single Leg Hip Extension x10/leg x2
C2. Fire hydrants x10/leg x2

Foundations Test Day
Skill: Row

A. 2 x 500 M Row Rest appx 5:00 Rest (Test)
*record best split

B.
50 Wall Balls
40 KB Swings
30 Push ups
*Time Recorded

“Win or lose, do it fairly.” – Knute Rockne

Performance – Week 5 of 8 Work Capacity
A.
In 15:00 Complete 30 Kip Pull-ups in sets of 3 as quickly as possible
*Scale down as needed, scale up is CTB

B.
6 Rounds
400 M Run
5 OVHD Squats @ 95 lbs, 65 lbs
10 Push-ups
15 Double Unders
*Total Time recorded
*Try to keep run at 2:00 or under, use exercises as active recovery

Foundations
Skill:
Clean

A. Hip Clean + Power Jerk  x2x5
B. Back  Squat x2x5
C. Good Mornings x5x5
D. Front/Side Planks x :90 / position
*Back Squat Recorded (On test sheet and Board)

“He who conquers others is strong; he who conquers himself is mighty.” – Lao-tzu

Performance – Week 5 of 8 Work Capacity
A. Hip Clean + Jerk x2+1×5 Rest 1:00
*All sets at a challenging weight

B.
6 Rounds
5 Power Clean @ 135 lb, 95 lbs
10 Burpees
250 M Row
*Total time recorded
*push hard on the Power Cleans and Burpees recover on the row

C1. Hollow Rocks x10x2
C2. Supermans x10x2
C3. Scap Pull-up x10x2
*no rest between exercises or sets

Foundations
Skill:
Kip Pull-ups

EMOM alternating for 20:00
Even – 3-6 KB Bent Over Row / KB Press
Odd- 3-6 KB Reverse Lunges

7:00 AMRAP
5 Kip Pull-up
10 V-ups
*Total Reps recorded

“Sports give your life structure, discipline, and a pure fulfillment that few other areas of endeavor provide.” – Bob Cousy

 [youtube]http://youtu.be/RvatY3zLG9g[/youtube]

All Levels
“Helen”
3 Rounds
400 M run
21 KBS @ 24K, 16K
12 Pull-ups
*Perform individually or with a partner
*Times Recorded

All Levels
A.
Partner Row For Quality
10 Rounds of 150 M Row
*Rest while partner rows
*Prioritize Mechanics over speed

B.
5 Rounds for Quality
5 Box Jumps w/ Step Down @ 24”, 20”
3 2 Step Push-ups (3 reps / arm)
5 Walking Lunges / leg @ 55 lb, 35 lb
*Names recorded

Performance – Week 4 of 8 Mid Cycle Test
A. Front Squat + Jerk x3+1×3 by feel  Rest :60
B. Back Squat x5x5 @ 70% Rest 2:00
C1. DL x2-3×5 @ 60-70% Rest :60
C2. Dips x3-5×5 @ Rest 2:00

Foundations
Skill:
Hip Snatch Progression
Hip Snatch x1-3×5

A1. Front Squats x2-4×6
A2. Supine Row  x3-5×6
B. SIngle Leg RDL x5/ea leg x5
C. Front/Side Planks x :90 / position
*Hip Snatch Weight Recorded

“An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head.” – Emil Zatopek

Performance – Week 4 of 8 Mid Cycle Test
A. In 15 Minutes Work to a 3 RM Hip Clean + Jerk (any jerk variation)
B. 400 M Time Trial x 2 Rest 10-15 minutes
*3 RM and Best 400 m Time recorded

Foundations
Skill:
KB Swings

A.
Every 30 secs alternating for 10:00
Even: 3 KB Swings
Odd: 3 Push-ups
B. 1 Mile Run cap 12:00
*Mile Times Recorded
C. AB Circuit
*Coach Choice

Your New Lifestyle: Relax Your Way to High Performance
*Post thoughts to comments

“Ability may get you to the top, but it takes character to keep you there.” – John Wooden

Performance – Week 4 of 8 Mid Cycle Test
A.
Alternating EMOM for 16 Minutes
ODD: 3 KBS (all the way overhead)
Alternating: 3 Kip Pull-ups
B.
Alternating EMOM for 16 Minutes
ODD: 3 OHS @ 95 lb, 65 lb
Alternating: 3 Push Press @ 95 lb, 65 lb
*Names recorded

Foundations
Skill:
Handstands

A.
EMOM Alternating 10:00
Odd –  10 total DB Walking Lunges
Even – 2-3 Wall Walks
B.
6 Rounds
5 Push ups
5 Ring Rows
200 M Run
*Times recorded

Performance – Week 4 of 8 Mid Cycle Test
A1. Hip Snatch x3x5 Rest 1:00
*All sets at a challenging weight
A2. Scap Pull-ups x3x5 Rest 2:00
B.
Row 2K for Time
*Row time recorded

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

Workout
A1. Box Jumps w/ Step Down x10x4
A2. Strict Pull-ups x10-12×4
A3. DB Thrusters x10x4
A4. RDL  x10x4
B. Test
DB Step-ups build to a 8 RM /ea leg
*Weights recorded

The One Thing These Crazy Successful People Do Every Morning
*Post thoughts to comments

“Early to bed and early to rise makes a man healthy, wealthy and wise.” – Benjamin Franklin

Kara, Denise, and George rocked the TriPearl 2013 this weekend!! Congrats, guys!

All Levels
3 Rounds
20 Burpees
20 Power snatch @ 75 lb, 55 lb
20 Box jump @ 24”, 20”
20 Thrusters @ 75 lb, 55 lb
20 Chest to bar Pull-ups
*Complete as team or individually, teams 1 person works at a time
*Cap 40:00