Upcoming Events

Parkour Seminar 10/27/12
11-1 am  Running and Jumping
3-5 pm intermediate falling (need to be preapproved to attend this seminar)
Parkour Seminar 10/28/12
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: 6 x 2 @30X0, rest 90 sec
A2. Power Clean: 6 x 2, rest 90 sec
B. Partner workout, AMRAP in 10 min:
14 KB Swings 53/36lbs
7 Burpees
both work constantly, switching b/t exercises once both are done

Recovery
3 min – easy rope skipping

Tuesday Priority 3 Or Make up Monday

Warm Up
1) Row 3 min
2) Squat Seq

WOD
Power, Lactic Endurance

A. Teams of 4-8; do 12 rounds:
Max distance unloaded HH Prowler Push in 6 sec
rest while others go. If team of 4-5, add 20 sec extra rest/round.

B. For time:
30 Thrusters 95/65lbs (scale so unbroken or near so possible)
Row 500m

Recovery
10 min -
Jog/flush 800m easy
+
Downdog-Cobra-Lizard Lunge flow

Wednesday Priority 2

Warm Up
1) 3 min – your choice

WOD
Custom Goals Training
+
Aerobic Power

6 rounds: (running clock)
30 sec Wallballs 20/14lbs
30 sec Ball Slams 25/15lbs
60 sec rest
60 sec Row for cals
60 sec rest

Athletes may start at different stations.

Recovery
5 min – 3 min Jog
2 min – Kneeling Lunge

Thursday
Wed/Fri make-up day

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: (try to beat last week)
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 600m
2) Bar complex

WOD
Teams of 2; work together to establish a combined total:
A. 20 min to both find your 3RM Snatch
B. 10 min to both find your 2RM Front Squat
C. 5 min to do amrap KB Swings 53/36lbs (one ‘bell)
There will be a 35 min running clock to time the workout.

Recovery
3 min – supine scorpion focus