4/30/14

DAILY PROGRAM

Warm-up

Row 500m

2 Rounds

10 Dislocates

10 Barbell Rollouts

10 Mountain Climbers

5 Dive Bombers

Mobility

Roll Quads - 1min/leg

Roll T-Spine - 1min

Athlete Choice - 3min

Skill/Strength

Back Squat

4x5 @ 80% + 10lbs.

5x3 @ 85% + 10lbs.

WOD

4 Rounds for time

Run 400m

10 HSPU

ATHLETE TRACK

Metcon

Row 3x1000m, 4:00 Rest

Skill/Strength

Strict Press 7x5 @ 75%

Accessory

Death by Ring Dips

See instructions from yesterday

4/29/14

DAILY PROGRAM

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

Mobility
Roll Lats - 1min/side
Roll Hamstrings - 1min/side
Athlete Choice - 2min

Skill/Strength
Deadlift 5-3-3-1-1-1

WOD
AMRAP in 15min
5 Man-makers (35/20)
10 Overhead Lunges (135/95)
15 Slam Balls (30/20)


ATHLETE TRACK

Metcon
Off

Skill/Strength
Barbell Row 5-5-5-5-5
Then…
Work on MU Transition - 15min

Accessory
Death by Pull-ups
Do 1 Pull-up on minute 1, 2 Pull-ups on minute 2, 3 Pull-ups on minute 3, until you can't get the number of reps on the minute you are on

4/28/14

Hey!!! It's on time!!! Still gonna keep it short though. Here it is!

DAILY PROGRAM

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

Mobility
Banded Hip Flexor Pull - 1min/leg
Front Rack Band Stretch - 1min/side
Athlete Choice - 2min

Skill/Strength
Back Squat
2x9 @ 70% + 10lbs.
3x7 @ 75% + 10lbs.

WOD
21-15-9
Hang Squat Clean (155/105)
Ring Dips


ATHLETE TRACK

Metcon
Row 2x1500m, 5:00 Rest

Skill/Strength
Strict Press 6x6 @ 70%

Accessory
Death by Push-ups
Do 1 Push-up on minute 1
2 Push-ups on minute 2
3 Push-ups on minute 3
...until you can't get the number of reps on the minute you are on

That's all, folks!

4/25/14

A little late tonight, but it's here! Good luck!

DAILY PROGRAM

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

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

Skill/Strength
Back Squat
2x8 @ 75%
2x6 @ 80%
2x4 @ 85%
2x2 @ 90%

WOD
For time
Run 800m
Then...
21-15-9
KB Swings (72/53)
Pull-ups
Then…
Run 800m


ATHLETE TRACK

Metcon
Row 10x200m, 1:00 Rest

Skill/Strength
EMOM for 10min
5 Barbell Rows
1 Rope Climb

Accessory
10-9-8-7…1 Reps
T2B
Weighted Back Extensions

That's all for today!

4/24/14

What??? A post on time??? Yup. Believe it. I'm gonna go to be though. You guys tire me out. By the way, I officially got my butt kicked by Coach Jason last night. I'm pretty sure I'm near death right now, and I also speak on behalf of the rest of the gym. I went into a freakin river...it was awesome! So much fun to get put out of my comfort zone and do something I didn't want to. Thanks, Jason. You're gonna do awesome down in North Carolina!!!

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

Mobility
Roll Lats - 1min/side
Front Rack Band Stretch - 1min/side
Athlete Choice - 2min

Skill/Strength
Hang Power Snatch 3-3-3-3-3-3

WOD
EMOM for 15min
2 Power Snatches
2 OHS

Athlete Track
Skill/Strength:
Strict Press 8x4 @ 80%
Then...
Work on Handstand Walks for 15min

Accessory:
5 Rounds
5 Close Grip Bench Press
5 Weighted Ring Dips

That's all for today, guys!

4/23/14

Today's workout is actually up on time! It's just something about Tuesdays... Anyway, here it is!

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

Mobility
Roll Front/Back of Shoulder - 1min/part
Athlete Choice - 2min

Skill/Strength
Back Squat
4x5 @ 80%
5x3 @ 85%

WOD
3 Rounds for Reps
1:00 Front Rack Lunges (95/65)
1:00 SDHP (95/65)
1:00 Pull-ups
1:00 KB Swings
1:00 Rest

Athlete Track
Metcon:
Row 8x400m, 2:00 Rest

Skill/Strength:
Snatch Grip Deadlift 3-3-3-3-3

Accessory:
6 Rounds
10 Heavy Russian Swings
10 Ring Rows

4/22/14

Hey, guys. Sorry, she's late. I'll get right to her. Here it is!

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

Mobility
Roll Back - 1min
Banded Hip Flexor Pull - 1min/side
Athlete Choice - 3min

Skill/Strength
Hang Power Clean 3-3-3-3-3-3

WOD
EMOM for 15min
2 Cleans
2 Push Jerks
*Work on increasing weight

Athlete Choice
Skill/Strength:
Find 1RM Strict Press
Then…
Strict Press 5x5 @ 75%

Accessory:
5 Rounds
6 HSPU
6 Reverse Flys

There you go, guys! Getting that Clean work in!

4/21/14

Alright, guys. Gonna start a new strength cycle...an "experimental" cycle. Glad you're all my guinea pigs! Should be pretty intense, so get ready. Here goes nothin!

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

Mobility
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg

Skill/Strength
Back Squat
2x9 @ 70%
3x7 @ 75%

WOD
30-20-10 Reps for time
Dumbbell Snatch (65/45)
Dumbbell Hang Squat Clean (65/45)

Athlete Track
Metcon:
Row 4x800m, 3:00 Rest

Skill/Strength:
Find max height Box Jump
Then…
EMOM for 10min
3 Box Jumps @ 6" under max Box Jump height

Accessory:
5 Rounds
5 Weighted Pull-ups
5 Pistols/leg (alt. legs)

Alright, let's see how she goes!

4/18/14

Keepin it short today, guys. Here it is!

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

Mobility
Roll Back - 1min
Roll Front of Shoulders - 1min/side
Athlete's Choice - 3min

Skill/Strength
Handstand Walks - 10min

WOD
21-15-9 Reps for time
T2B
Shoulder to Overhead (155/105)

Oly
Spend 1 Hour working toward 60 Squat Snatches.
Move up in weight as needed.
Focus on form over load.

Athlete Track
Metcon:
20 Rounds
:20 Row
:10 Rest

Skill/Strength:
5 Attempts @ Max Effort Handstand Hold

Super Set:
5 Rounds
Max Effort Weighted Push-ups
20 GHD Sit-ups

4/17/14

Yay! I didn't miss another Thursday! Go me. Well, I've decided to do an Olympic Lifting competition...I'm nervous. Really gotta get my overhead work stronger. Oh, and I hit 275# on Bench Press. Go me, again! Ok, enough about me. Here's today's workout!

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

Mobility
Roll Quads - 1min/leg
Roll Lats - 1min/side
Athlete's Choice - 2min

Skill/Strength
1-1/4 Front Squat 5x2 @ 90%

WOD
For time
50 C2B Pull-ups*
40 Ring Dips*
30 Box Jumps (30/24)
20 Dumbbell Snatches (65/45)
10 Front Squats (225/155)
*With 20# weight vest

Athlete Choice
Metcon:
Row 5:00
Rest 2:00
Row 4:00
Rest 1:30
Row 3:00
Rest 1:00
Row 2:00
Rest :30
Row 1:00

Skill/Strength:
Deadlift 5-5-5-5-5

Super Set:
6 Rounds
5 Barbell Rows
5 Reverse Flys

That's all for today! Do work!

4/16/14

What's happened to me the last two weeks??? Missing days during the week? I'm falling apart! Just kidding, but seriously...it won't happen again. Anyway, hopefully everyone that's been following the bench strength work hits a PR tomorrow. I'm shooting for 275!!! I'll let you know if I get it. Or...if I don't post at all, it's probably because I missed it and no longer want to work out. Here's today's program!

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

Mobility
Front Rack Band - 1min/side
Banded Hip Flexor Pull - 1min/leg
Athlete's Choice - 2min

Skill/Strength
Strict Press 7x3 @ 85%, 2:00 int

WOD
AMRAP in 3min
15m Yoke Carry (350/240)
Rest 3min
AMRAP in 3min
Burpees
Rest 3min
AMRAP in 3min
Wall Balls (20/14)

Oly
Spend 1 Hour working toward 60 Squat Cleans.
Move up in weight as needed.
Focus on form over load.

Athlete Track
Metcon:
Row 1500m
Rest 4:00
Row 1500m
Rest 4:00
Row 1500m

Skill/Strength:
Retest Bench Press 1-1-1-1-1

Super Set
6 Rounds
5 HSPU
10 Weighted Pull-ups

The Oly program is a little different today. I want you guys to take the whole hour for Oly training and just focus on Squat Cleans. There is no emphasis on what percentages or weights to use, it's just you and the bar getting to know one another. I do want you guys to hit around 60 reps total though during that time. Getting good at Olympic lifts is all about getting your reps and practice in. Get to it!

4/14/14

Hey, guys! Happy Heavy Lifting Monday! Should be a good day for some strength work...because everyday is a good day for strength work. There will be some YouTube video links at the bottom of the workout to help with some instruction of movements. Here it is!

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

Mobility
Roll Hamstrings - 1min/side
Roll Back of Shoulders - 1min/side
Athlete's Choice - 2min

Skill/Strength
Back Squat 8x3 @ 85%, 2:00 int

WOD
For Max Load
"Bear Complex"
Complete 5 sets of 7 reps of the following sequence
One Rep equals…
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*Bar cannot be dropped during the 7 reps/1 round. Rest as long as necessary between rounds.

Oly
EMOM for 10min
2 Pause Split Jerks

EMEOM (Every 2 minutes) for 16min
3 Speed Push Jerks

EMEOM for 16min
3 Speed Split Jerks

Athlete Track
Metcon:
5 Rounds
Row 2:00
Rest 2:00

Skill/Strength:
Weighted Ring Dips 5-5-5-5-5

Super Set
4 Rounds
10 Klokov Pulls
5 Snatch Grip Push Press from behind the neck

Klokov Pulls:
https://www.youtube.com/watch?v=4YtOANPcgww

Bear Complex:
https://www.youtube.com/watch?v=0WOP9J7QPwI

Speed Jerks:
https://www.youtube.com/watch?v=rHElfrxUf3c

There you have it! Do work today, guys.

4/12/14

Hey, guys. Finishing up the week! You've earned a solid rest day on Sunday, so do nothing, or at least keep it to a minimum with some skill work possibly. Here's today's workout!

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

Mobility
Front Rack Band - 1min/side
Roll Lats - 1min/side
Athlete's Choice - 2min

Skill/Strength
Split Jerk 1-1-1-1-1-1-1

WOD
"Mary"
AMRAP in 20min
5 HSPU
10 Pistols
15 Pull-ups

Athlete Track
Metcon:
20 Rounds
Row :30
Rest :15

Strength:
Bench Press 10x3 @ 85% + 15lbs.

Super Set
4 Rounds
10 Overhead KB Squats (5R/5L)
15 GHD Sit-ups

Good luck!

4/11/14

Happy Friday, everyone! Here's today's stuff. More sappy blogging later. :)

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

Mobility
Roll Back - 1min
Roll Front of Shoulder - 1min/side
Athlete's Choice - 3min

Skill/Strength
Deadlift 3-3-3-3-3

WOD
6 Rounds for time
10 Hang Cleans (155/105)
10 Front Rack Lunges (155/105)

Oly
EMOM for 15min
2 Clean High Pulls

EMOM for 15min
2 Snatch High Pulls

EMOM for 15min
1 Clean Grip Pull to Top of Knee w/2sec Pause
1 Snatch Grip Pull to Top of Knee w/2sec Pause

Athlete Track
Metcon:
Row 2000m
Rest 5min
Row 2000m

Strength:
Bench Press 8x4 @ 80% + 15lbs.

Super Set
5 Rounds
Max Effort Ring Dips
10 Weighted Back Extensions

4/9/14

Hey, guys! So...about yesterday. Oops! I'm sure you all survived with one day missing. My bad. Anyway, I'm heading to coach in a few, so I gotta post this quick. Good luck today!

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

Mobility
Shoulder Mash - 1min/side
Roll Quads - 1min/side
Athlete's Choice - 2min

Skill/Strength
Behind the Neck Snatch Grip Push Press 5-5-5-5-5

WOD
AMRAP in 12min
3 Deadlifts (315/215)
6 HSPU
9 T2B

Oly
EMOM for 15min
1 Sotts Press

EMOM for 15min
1 OHS w/5sec hold at bottom

EMOM for 15min
1 Snatch Balance

Athlete Track
Metcon:
Row 200m
Rest 2:00
Row 400m
Rest 2:00
Row 600m
Rest 2:00
Row 800m
Rest 2:00
Row 1000m

Strength:
Bench Press 7x5 @ 75% + 15lbs.

Super Set
Barbell Row 4x6
Weighted Pull-up 4x6

4/7/14

Hey, guys! Sorry for missing Saturday. Busy weekend! A couple things that you might notice with the programming. There will no longer be a WOD with the Athlete Track. The rowing is pretty miserable as it is, and the thought behind that is to do it first thing in the morning when you wake up. From now on, it will be rowing with some strength work, and then the regular WOD will be programmed later. Get the Oly lifting in when you can as that shouldn't make you sore. It should always be skill work. That's all for now. Here's the workout!

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

Mobility
Roll Hamstrings - 1min/side
Roll Back of Shoulders - 1min/side
Athlete's Choice - 2min

Skill/Strength
Back Squat 5x5 @ 80%, 2:00 int

WOD
5 Rounds for time
3 MU
15m Yoke Carry (350/240)

Oly
EMOM for 15min
1 Muscle Clean

EMOM for 15min
1 Power Clean w/1sec pause at knee

EMOM for 15min
1 Power Clean

Athlete Track
Metcon:
Row 1000m
Rest 2:00
Row 800m
Rest 2:00
Row 600m
Rest 2:00
Row 400m
Rest 2:00
Row 200m

Skill/Strength:
Bench Press 6x6 @ 70% + 15lbs.

Super Set
Bent Over Flys 4x6
Ring Dips 4x6

That's all for today. Hopefully, the volume will eventually work to where you can get most of it in everyday. Thanks for stickin with me!

4/4/14

Time to finish out the week guys! Still some programming Saturday, but another big rowing push tomorrow. Courtesy of Graham Holmberg. Here it is!

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

Mobility
Front Band Shoulder Stretch - 1min/side
Roll Back - 1min
Athlete's Choice - 3min

Skill/Strength
Deadlift 5x5 @ 75%

WOD
"Isabel"
30 Snatches for time (135/95)

Oly Program
EMOM for 15min
1 Snatch Grip Push Press from Behind the Neck

EMOM for 15min
1 Push Jerk

EMOM for 10min
3 Speed Jerks (Split)

Athlete Track
Metcon:
10 Rounds
Row 500m
Rest 2:30

Skill/Strength:
Bench Press 8x4 @ 80% + 10lbs.

WOD:
Off

Try to keep your row times as close to each other as possible. It's a sprint!

4/3/14

Shorter post today, everyone. I'm tired. And going to bed. Here it is!

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

Mobility
Front Rack Stretch - 1min/side
Banded Hip Extensions - 1min/side
Athlete's Choice - 2min

Skill/Strength
1-1/4 Front Squat 5x3 @ 75%

WOD
2 Rounds for time
10 Squat Cleans (225/155)
5 MU

Athlete Track
Metcon:
Off

Skill/Strength:
Weighted Pull-ups 5-5-5-5-5

WOD:
8 RFT
10 GHD Sit-ups
10 Back Extensions

Easier day today. Rest up and get ready to hit it again hard tomorrow!

4/2/14

Hey, guys! Should be a good Wednesday. Really excited about the workouts today. The rowing should be awful, and "DT" is one of my favorite hero WOD's. Do your best and work hard. Lighter day this Thursday. Get it!

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

Mobility
Roll Front of Shoulders - 1min/side
Couch Stretch - 1min/side
Athlete's Choice - 2min

Skill/Strength
Strict Press 5x5 @ 75%, 2:00 int

WOD
"DT"
5 Rounds for time
12 Deadlifts (155/105)
9 Hang Cleans (155/105)
6 Push Jerks (155/105)

Oly Program
EMOM for 15min
1 High Hang Squat Clean

EMOM for 15min
1 Low Hang Squat Clean

EMOM for 15min
1 Full Squat Clean

Athlete Track
Metcon:
Row 2000m
Rest 3:00
Row 1500m
Rest 2:00
Row 1000m
Rest 1:00
Row 500m

Skill/Strength:
Bench Press 7x5 @ 75% + 10lbs.

WOD:
Off

Big day today guys. Finish strong!