12/7/13: Day 6

Day 6 already! Can't wait to start the squats next week. Everyone doing the regular gym WOD's, you guys had a heck of a week. Props to everyone on a tough but awesome week. Many more weeks like that to come. Also, have to give a shoutout to the gym for competing tomorrow! We'll all do great no matter the outcome. If you guys overcame this week's workouts, you can overcome anything. Here we go for tomorrow's workouts for everyone else.

GYM PROGRAM

Warm-up

Jump Rope 1:00

3 Rounds

10 Arm Circles Forward

10 Arm Circles Backward

10 Goblet Squats

10 KB Swings

Mobility

Off

Skill/Strength

EMOM for 8min

10 Jumping Lunges

5 Barbell Rows (135/95)

WOD

2 Rounds for time

90 Burpees

90 KB Swings (53/35)

90 Goblet Squats

25:00 cap

Work in teams of 3. Athletes can switch at any time, but must each complete 30 reps.

SMOLOV PROGRAM

Warm-up

3 Rounds

10 Dislocates

10 Barbell Rollouts

10 Rollover to V-Sit

10 Good Mornings

Mobility

Roll Quads - 1min/leg

Roll Hams - 1min/leg

Roll Back - 1min

Shoulder Mash - 1min/side

Skill/Strength

None this week

WOD

AMRAP in 2min - KB Swings (72/53)

Rest 5min

AMRAP in 2min - T2B

Rest 5min

AMRAP in 2min - Push Press (95/65)

Squat Cycle

Off

We are gonna go a little lighter today going into the weekend. Just test your max reps in 2min for the workouts above, and that will give us a decent testing ground to keep re-testing throughout the cycle. Good luck again to all the competitors tomorrow and keep pushing hard! As always...lift heavy, my friends.