Tuesday 10-30-12 WARM UP: Foam roll Lateral shuffle x6 Box step ups 20 air squats 10 lateral jumps Shoulder dislocatezx10 2rds 2mins jump rope 25 kb swings 53/35 200 m sprint 3rds 2mins rst between RDS Tabata high back bar squats 115/90 2mins rst Tabata abmat sit-ups MOD # 109 Pumpkin Granolaz Prep time: 10 [...]

Monday Oct 29 WARM UP: Foam roll Supermansx10 Bridgesx4 Jumping air squats x15 (break up into 5′s) Barbell strict pressx10 Kb snatches (light) Snatch push press 10mins to build to a tough single Power clean+front squat emomx7 Rx 165/125 scale@55% Rest Then jacked up Jackie 1000m run 45 thrusters 75/55 30 pull-ups MOD # 108 [...]

Saturday Oct 27 Foam roll 30 sec mountain climbers 10 sec squat holds 30 sec mountain climbers Snatch build to a heavy lift in 20 mins 25 partner med ball toss 4rds WOD: 3 sets for total time; rest 2 min b/t sets; run 200 m 12 Power Snatch – 115#/80# 12 burpees 12 Power [...]

Friday 26-Oct WARM UP: Foam roll Lateral lunge High jumps D/u 2mins V-ups x10 10 super mans 2rds Ohs build to a heavy lift 20 mins Partner med ball toss 4×25 30 secs on airdyne 30 secs rest Record total cals 5rds WOD: 10 kb front squats Lap around the bld 15 kb lunges 20 [...]

Thursday 25-Oct WARM UP: Foam roll 3 laps around the bld 10 box step ups 5 toe grab and reach 10 burpees 5 bridges 10 super mans 2rds Mid hang power snatch build to a tough single 20 mins Dead lift 50%x3 60%x3 70%x3 75%x2 80%x2 80%x2 WOD: 7 Back Squats 225/155 7 Box Jumps [...]