Upcoming Events
10/18/2012 Corn Maize, RSVP Online!
10/27/2012 Parkour Seminars
11-1 pm Running and Jumping
3-5 pm intermediate falling (need to be pre-approved to attend this seminar)
10/28/2012 Parkour Seminar
10am-12 pm Vaults
2-4 pm Bars

Monday Priority 1

Warm Up
1) Row 3 min
2) Bar complex

WOD
Strength, aerobic capacity

A1. Bench Press: 5 x 3 @30X0, rest 90 sec
A2. Power Clean: 5 x 3, rest 90 sec
B. Partner workout, AMRAP in 15 min:
Row 200m
10 Burpees
both work constantly, switching b/t exercises once both are done

Recovery
2 min – jog

Tuesday Priority 3

Warm Up
1) Your choice – 4 min

WOD
Custom Goals Training
+
Aerobic Power (IWT)
3 rounds:
8 Back Squats unbroken
Run building loop (~300m)
rest 2 min
+
3 rounds:
8 Deadlifts unbroken
90 sec Step-Ups 18″ (alt)
rest 2 min
+
3 rounds: (as group)
5 Strict Hanging Leg Raises @3020 (bar)
10 V-Ups
30 sec/side Side Plank
rest 1 min

Recovery
3 min-
3 x
20 sec Spinal Rock hold, relaxed
5 Shinbox Switch w/Twists

Wednesday Priority 2

Warm Up
1) Your choice – 3 min

WOD
Custom Goals Training
+
Aerobic Power

5 rounds:
30 sec Double Unders
30 sec rest
30 sec Ball Slams 25/15lbs
30 sec rest
30 sec Rowing for cals (get into the rower early)
30 sec rest
30 sec DB Push Press 35/25lbs
30 sec rest

Athletes may start at different stations.

Recovery
3 min – jog easy

Thursday

Make-up day:
Custom Goals training and/or
make up a priority workout you missed this week, or if not training Friday you may do the Friday workout.

Friday Priority 1

Warm Up
1) Partner Med ball tosses- 3 min
2) Shoulder Seq + Int. Rotation Stretch

WOD
Strength, strength endurance

A. 12 min EDT:
Accumulate as many single reps possible of
•Weighted Chin Ups @90% of your 1RM
•Ring or Bar Dips @90% of your 1RM
B1. Strict Pushups: 2 x 25-35 unbroken @10X0, rest 60 sec
notes-find a height allowing for quality, unbroken reps. Nearly everyone will have to scale!
B2. DB Bent Rows: 3 x 8-12 @20X0, rest 60 sec
notes-get as horizontal as possible!
D. Side Lying DB External Rotations: 2 x 8-10 @3010, rest 30 sec b/t arms

Recovery
2 min-
Bully Stretch

Saturday

Warm Up
1) Run Seq

WOD
Aerobic Power

You vs. your partner, for reps:
A. 2 rounds each:
AMRAP Situps while your partner runs 400m
no rest when switching
–5 min recovery–
B. 2 rounds each:
AMRAP Burpees while your partner Rows 500m
no rest when switching

Recovery
5 min -
Hamstring, glute, hip focus