Monday, October 29th, 2012

Workout of the Day

In 30min:
Back Squat 10/BB 5/55% 3/65% 2/75% 1/85% 1/90% 1+/95%
Then After 5min Rest…
1000 meter Row
Then After 4min Rest…
Dumbbell “Tabata” Thruster (35/25lb)

Link Love
Read – Tomb of the Unknown soldiers stand guard during Hurricane Sandy
Watch – How to pick up a girl at the gym (for reals this time)

Halloween Costume WOD (Schedule Change)
Wednesday, October 31st we will be having a special 6pm costume WOD so come prepared in costume. Also we will be canceling the 7pm class to allow everyone to enjoy the rest of their Halloween night. Be safe!

Competitor Program
Plyometric Training (10mins.)
100 Double Under
Pogo 3×10
Med Ball Over-Under 3×5
Rocket Jumps 3×4
Split Jumps 3×4
Prancing 2×4
Galloping 3×10
Fast Skipping 3×10
Ankle Flip 3×6
Single-Leg Stair Bound 3×6
Lateral Bound (SB) 3×6
Alternate Leg Stair Bound 3×6

Olympic Weightlifting (30min)
Power Snatch 2×2/85% 3×1/90%-95%
Clean 2×2/85% 3×1/90%-95%
Split Jerk from racks or box 2×2/85% 3×1/90%-95%

Cool Down (10-15mins.)
Static Stretching