October 2015

Thrusters/Pullups

Strength Back Squats 3×5 (light 50%-60% of Max) Push Press 3×5 (light 50%-60% of max) Warm-up Dynamic -Iron Crosses (x5 ea. side – hold :20) -Lateral High Knees 100ft. 50 Double Unders 25 Wall Ball 1:00 Hang from pull-up bar Workout of the Day 1-10 reps of: Thrusters Pull-ups

Double Unders/Squats/Russian Twists/Broad Jumps

Strength 5-10 min. – establish max rep Deadlift Warm-up Dynamic -100ft. Butt Kicks – x10 Squat to stand 4 Rounds 5 Box Jumps 5 Burpees 5 V-ups Workout of the Day 60 Double Unders 50 Squats 40 Double Unders 30 Russian Twists 20 Double Unders 10 Broad jumps

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