Thursday, 101013

am: 
A.
 1 min on @85-90%
1 min on @60%
x12 min, running
+
20 TGU light work, warming up shoulder for tonight

pm:
A. A. Snatch - single every :90, starting at 135/93; climb by 10# each time
B. "Isabel" 
C1. CG Deadlift 3-3-3-3 @100-110%
C2. DB Strict Press 3-3-3-3 (find heavy weights for these sets, but get all 3 reps each)
D. 7 min Recovery Row @z1

Wed, 100913

A1. Active Recovery; Foam Roll, ART, Thai YOGA massage, Yoga, stretch session etc. 
A2. Line up Nutrition
A3. Line up Training for the rest of the week
A4. Active movement, low volume / low intensity. Play a sport or some technique work in the gym. Keep the body lose and ready for tomorrow!

Tuesday, 100813

TEAM

A. Hang Power Clean - 5RM for the day  - 15 min
B. Push Press - 5RM for the day - 15 min
C. 5 rds
250m Row
7 OHS OHS (135/93)
14 GHD Situps
+ 
EMOM x 20
Odd: HS Walk 30'
Even: 8-12 Pistols (alt)

Monday, 100713

Mighty Munchkins sweep the podium this weekend; taking 1st through 3rd. Congrats girls! Great showing

am:
A. 
:40 sec on @90
:20 on @60
x 12 on AD
B. EMOM x 14
Odd: 5 Strict T2B
Even: 10 Cal Row - AFAP

pm:
A. Complex: Sqt Clean + hang Sqt Clean + push Jerk + Hang Squat Clean x 2 + TnG SqT Clean + Jerk = build to heavy single - 15 min
B. Back Squat - Climb to heavy single, follow that up with 3x3 @85-87% -12 min

C. "Grace"
D. 15 min AMRAP
3 Muscle Ups
9 KB Swings (70/53)
27 Double Unders

Saturday, 100513

A. Snatch - heavy Single for the day, 15 min
B. 10RM attempt Front Squat - attempt
C.
max muscle ups (record #) 
500m Row - max effort 
rest 10 min x 3
D. 10-15 of Gymnastics Weakness Work 
E. 3 rds
20 GHD Situps
15 T2B
10 hip Ext

Friday, 100413

A. #'d Pullups 5 x 3- ascending, rest 2 min between
B. Power Clean 5x3 not TnG, @80-85%
C. 
800m Run
50 unbroken Wall Balls
800m Run
50 C & J (135)

Additional Work: 
Cyclical Work x 20 min + some added Core 

Thursday, 10032013

am:
:30 on @90
:30 on @60
x18 on AD
+
Back Squat 6RM for the day

pm:
A. 
10.8.6.4.2
Power Snatch (135/93)
200m Run in between
B. SqT Clean Cluster 1.1.1 x 4, rest :10; rest 3 min
C. DB SA Row 4 x 8-10; resting :45 between

Those competing at CF Earned on Saturday. . . 
Today, follow the GameDay WOD;

A. General Warmup
B. 3 rds, resting 1 min between rounds
40 Double Unders
15 Wall Balls
10 Box Jumps (30/24) step down
200m Run
C. Jerk - Practice the Jerk, work Technique; nothing to crazy here
+
some cool down work, t2B, light cleans etc