[youtube=http://www.youtube.com/watch?v=RVApjTBH7gI]

20 minutes of 3 Ring Circus. Heavy Bag Carry, Burpees, and Air Squats. Score is total reps of squats and burpees.

[youtube=http://www.youtube.com/watch?v=XZEx41hZmo8]

“Grace” 30 power Clean and Jerks (42/62) for time. 5 min rest. Then 1.5mi run for time.

Beginner: “Grace” 30 power Clean and Jerks (25/40) for time. 5 min rest. 1mi for time.

Lets Support UNI Womens Soccer and there Assistant Coach, Sonia, Friday Oct 7th @ 7pm.  Homecoming weekend and Senior night.  Location: Cedar Valley Soccer Complex directly on the east side of John Deere on Ridgeway.

Also, if you want to play flag football tomorrow we need a definate 10 dudes!

Rest

[youtube=http://www.youtube.com/watch?v=Y34cnkm_r5E&feature=player_embedded]

Post if you are interested in playing in Nick Cleveland’s flag football tournament on Saturday in Dike. It is a fund raiser tournament for the youth tackle football league. We need 10.

4 rounds for time of 5 RHSPU, 25 yd Backwards lunge, 25yd Weigted Drag (Heavy Bag).

Beginner: 4 rounds for time of 5 HSPU, 25 Backwards lunge, 25yd Weigted Drag.

Front Squat 3×5 @85%, Deadlift 3×10 @ 75%. Skill Work (Dbl Unders, Muscle Ups)

Beginner: Front Squat 3×5, Deadlift 3×10. Skill Work (Dbl Unders, Kipping ring Pull Ups/Ring Dips)

Congrats Sonia, on Athlete Of The Week 

Back Squat 5×10 @75%. Then, 100 Pull Ups, 1 mile run for time.

Beginner: Back Squat 5×10. Then, 50 Pull Ups, 1 mile run for time.

Rest

http://www.youtube.com/watch?v=XQAaA9Fu4Fo

Teams of 2. 4 Rounds For Time of Wheel Barrow (30yds/person), 25 Pull Ups, Row 50 Calories. Each person completes each movement 4 times. Partners may not move from row to pull ups, or pull ups to row until the other partner has completed that movement.

[youtube=http://www.youtube.com/watch?v=ZjNI22uEMYI]

Snatch 3×5 @80%. 3 Rounds of 5 Power snatch (47/70) , 5 Overhead Squats (47/70), 30 Dbl Unders

Beginner: Snatch 3×5. 3 Rounds of 5 Power snatch (20/30) , 5 Overhead Squats (PVC), 30 Single Unders

Rest

[youtube=http://www.youtube.com/watch?v=rKb6UypXbgI&feature=player_embedded]