A. Max Nose to Wall HS Hold Contest
25:00 AMRAP
200 M Run
10 Russian KBS @ 24 / 16
**Switch**
50 Yard SA Farmer’s Walk @ 24/16
10 Burpees
**Switch**
*Total round recorded
Come lift with Coach Ursula!
{Register Here}
A. 12:00 EMOM
Min 1: Front Rack Step-ups x10 / leg x3
Min 2: SL DL x10/legx3
Min 3: Sumo Good Morning x10 x3
Min 4: Rest
*Same weight for step-ups and good mornings
B. 2 Mile Relay Race
*Two Person Teams each alternate every 400 M.
C. 3 Rounds
8-10 / arm Single Arm KB Rows
:60 of Hollow Holds
Rest :60
Congrats to Stacey Magnesio on qualifying for Regionals! Here’s an awesome blog post she wrote for us around this time last year.
{check it out}
We’re so proud of you Stacey! #ChasingStacey
A. 10:00 EMOM
2-3 Wall Walks (Nose to Wall)
B. 30:00 EMOM
Min 1: 200 M Row
Min 2: 7 Burpees (under :30)
Min 3: 5 Unweighted Reverse Lunges/leg
*Goal is to keep all elements under :30 – :40
*Completion recorded
“Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure… than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”- Theodore Roosevelt
A. In 15:00
1+1 Front Squat + Split Jerk x 8 sets
*build to 80-85% for 8 sets.
*:02 Pause in the bottom of squat, :02 pause in Split position
B. 12:00 E202
3-5 Power Cleans + 2 Strict Press by feel
C. 15:00 E303
Deadlift x2x5 @ 100% of 6 RM
D. In the remaining class time practice Kip Toes to bar
“The only way to make sense out of change is to plunge into it, move with it, and join the dance.” – Alan Watts
A. 12:00 EMOM
Min 1: 10-30 Double Unders
Min 2: :20 -:45 L-Sit Hang
Min 3: Rest
B. 18:00 AMRAP
6 CTB Pull-ups
8 Box Jumps @ 24 / 20”
10 Hang Power Cleans @ 95/65
200 M Run
“With the new day comes new strength and new thoughts.”- Eleanor Roosevelt
A. 16:00 EM0M
Min 1: Deadlift x3x8 @ 60% of 1 RM
Min 2: :20 Nose to Wall Handstand Hold
B. 4 Sets
In 4 Minutes complete:
8 UB Strict Pull-ups
10 Goblet Walking Lunges / leg @ 45 / 35
Max UB Double Unders (1 attempt only)
*Rest whatever time is remaining in the 4:00
*Total DUs completed is your score
“I like nonsense, it wakes up the brain cells. Fantasy is a necessary ingredient in living, It’s a way of looking at life through the wrong end of a telescope. Which is what I do, And that enables you to laugh at life’s realities.” -Dr. Seuss
“Run Cindy Run”
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters
5 Pull-Ups
10 Hand Release Push-Ups
15 Air Squats
Only one person may be running at a time. While one partner runs, the partner inside the gym completes as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats) as possible. Partners then switch roles once the running partner has returned.
*Total completed rounds are recorded*
Active Recovery Day / Make up Day
A. 20:00 EMOM
Row 250 M
*Alternate w/ a partner every minute, each athlete will complete a total of 2500 M.
B. 3 Rounds for Quality
5 Lateral Step-up / Leg
8 KB/DB Single DL / leg
10 Unweighted Walking Lunges / leg
15 Russian KBS
20 Garza Get-ups
*20:00 Cap
The Expert Series starts Saturday! Grab the last few spots here!
Test 6
“Jackie Will Save Me”
Row 1000 Meters
50 Thrusters @ 45/35
30 Hang Power Clean @ 95/65
*time recorded
The Expert Series with Ursula Garza Papandrea starts this Saturday! There are still a few spots open!
{Snag them here}
Test 3
A. Find a 1 RM Front Squat + Split Jerk in 20 Min
Test 4
B. 3 RM Strict Press in 10:00 Minutes
Test 5
C. 6 RM TnG Deadlift
“When I hear somebody sigh, ‘Life is hard,’ I am always tempted to ask, ‘Compared to what?’ ” -Sydney J. Harris
