9/6/16

Warm-up

3 Rounds
1:00 Jog
:15 Dislocates
:15 Push-ups
:15 Dive-Bombers
:15 Barbell Rollouts

Strength/Power

Bench Press 6-6-6-6-6

Accessory

3 Rounds
Dumbbell Flys x 8
Skull Crushers x 8

3 Rounds
Dips x ME
Weighted Push-ups x ME

3 Rounds
Tricep Pressdown x ME
Reverse Fly Machine x ME

Metcon

Run 2-miles

9/5/16

Warm-up

3 Rounds
:30 Jog
:30 Walking Lunges w/Twist
:30 KB Swing
:30 Goblet Squat

Strength/Power

Back Squat 9-9-9-9 (Goal is to roughly find a 9RM)

Accessory

Super-set:
Straight Leg Deadlift 4x5
Dumbbell Split Squat 3x8/8 (8 each leg)
* Start and finish with SLDL

Metcon

Athlete choice today. We will get more intense with our metabolic conditioning as our legs continue to adapt to new programming.


We are going to start by running short 3-week cycles of each of the big lifts (back squat, bench press, deadlift) for 3 days/week. Volume will change during deadlift week as the last time I ran 3 days/week for 3-weeks had a drastic draining effect on all my other training. We'll play it by ear and see how it goes this time around though!

7/10/14

DAILY PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers

Skill/Strength
EMOM for 10min
3 Strict C2B Pull-ups
3 Strict Ring Dips

WOD
21-15-9
2-fer-1 Wall Balls (20/14)
T2B

Mobility

Roll Quads - 1min/side

Roll Lats - 1min/side

Athlete Choice - 2min

ATHLETE PROGRAM

Metcon

Row 3x4:00/2:00

Skill/Strength

E2MOM for 30min

1 Muscle Snatch

1 Overhead Squat

1 Hang Snatch (Squat)

Accessory

800m Sled Push

7/9/14

DAILY PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers

Skill/Strength
Off

WOD
For time
Run 1600m
25 HSPU
Run 1200m
50 Slam Balls (30/20)
Run 800m
75 Sit-ups
Run 400m
100 DU

Mobility
Roll Calves - 1min/side
Shoulder Mash - 1min/side
Athlete Choice - 2min


ATHLETE PROGRAM

Off/Mobility

Use today as a recovery day and work on any sore spots as well as immobile spots. Back in full swing tomorrow.

7/8/14

DAILY PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers

Skill/Strength
1-1/4 Back Squat 2-2-2-2-2-2-2

WOD
For time
Buy-in: 1500m Row
Then…
3 Rounds
10 Deadlifts (315/215)
12 OTB Burpees

Mobility
Pigeon Stretch - 1min/side
Roll Hamstrings - 1min/side
Athlete Choice - 2min


ATHLETE PROGRAM

Metcon
Run 10x100m, 1:00 Rest

Skill/Strength
EMOM for 12min
1 High Hang Power Clean
2 Pause Front Squats, 3sec Hold

Accessory
6 Rounds
10 Weighted Back Extensions
10 Weighted GHD Sit-ups

7/3/14

DAILY PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers

Mobility
Pigeon Stretch - 1min/side
Shoulder Mash - 1min/side
Athlete Choice - 2min

Skill/Strength
Off

WOD
"Chelsea"
EMOM for 30min
5 Pull-ups
10 Push-ups
15 Air Squats


ATHLETE PROGRAM

Metcon
AMRAP in 8min
10 K2E
10 Box Jumps (24/20)\

Skill/Strength
Weighted Pull-ups 6-6-6-6-6

Accessory
5 Rounds
10 Reverse Flys
15 GHD Sit-ups

7/2/14

DAILY PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers

Mobility
Roll Back of Shoulder - 1min/side
Roll Hamstrings - 1min/side
Athlete Choice - 2min

Skill/Strength
EMOM for 12min
4 Barbell Rows (155/105)
2 Deficit HSPU

WOD
AMRAP in 12min
20 DU
6 Hang Power Snatches (115/75)


ATHLETE PROGRAM

Metcon
Row 5k

Skill/Strength
Tabata
Hollow Body Rocks
Handstand Holds
L-Sits

Accessory
5 Rounds
6 Snatch Grip Push Press
6 Back Rack Lunges