DAILY PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Athlete Choice - 6min
Skill/Strength
EMOM for 12min
1 KB Snatch + 3 OHS (R)
1 KB Snatch + 3 OHS (L)
WOD
For time
30 Bench Press (135/95)
5 Rope Climbs (15')
20 Bench Press (135/95)
5 Rope Climbs (15')
10 Bench Press (135/95)
5 Rope Climbs (15')
OLY PROGRAM
30 Reps of the Complex
1 Power Snatch
1 Snatch Grip Push Press
1 Snatch Balance
ATHLETE PROGRAM
Metcon
Row 6x1:00/2:00
Skill/Strength
Squat Clean Thruster 1-1-1-1-1-1-1
Accessory
4 Rounds
10 Reverse Flys
15 GHD Sit-ups
Friday, May 30, 2014
Thursday, May 29, 2014
5/30/14
DAILY PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Banded Hip Flexor Stretch - 1min/side
Roll Front of Shoulder - 1min/side
Athlete Choice - 2min
Skill/Strength
Front Squat
2x8 @ 75%
2x6 @ 80%
2x4 @ 85%
2x2 @ 90%
WOD
3 RFT
50 Wall Balls (20/14)
10 Snatches (135/95)
ATHLETE PROGRAM
Metcon
Off
Skill/Strength
Deadlift 3-3-3-3-3-3
Accessory
6 Rounds
50m Sled Push
25 Unbroken DU
Lots of squats today, guys. Hang tough, and you'll get a break over the weekend. What doesn't kill you makes you stronger!
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Banded Hip Flexor Stretch - 1min/side
Roll Front of Shoulder - 1min/side
Athlete Choice - 2min
Skill/Strength
Front Squat
2x8 @ 75%
2x6 @ 80%
2x4 @ 85%
2x2 @ 90%
WOD
3 RFT
50 Wall Balls (20/14)
10 Snatches (135/95)
ATHLETE PROGRAM
Metcon
Off
Skill/Strength
Deadlift 3-3-3-3-3-3
Accessory
6 Rounds
50m Sled Push
25 Unbroken DU
Lots of squats today, guys. Hang tough, and you'll get a break over the weekend. What doesn't kill you makes you stronger!
Wednesday, May 28, 2014
5/29/14
DAILY PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Roll Quads - 1min/side
Roll Back - 1min
Athlete Choice - 3min
Skill/Strength
EMOM for 10min
3 HSPU
6 T2B
WOD
AMRAP in 20min
10 Box Jumps (30/24)
20 Slam Balls (30/20)
30 DU
OLY PROGRAM
First Clean Pull - 20x1*
Second Clean Pull - 20x1*
High Hang Squat Clean - 20x1
ATHLETE PROGRAM
Metcon
Run 6x400m, 1:30 Rest
Skill/Strength
14 Rounds :20/:10
Hollow Body Rocks
Accessory
10-9-8-7…1
Strict Ring Dips
Pistols (10-10-8-8-6-6…2-2)
*The purpose of these two exercises is to work on positions from the floor to the top of the knee (first pull) and from the top of the knee to the high hang position right before lift off (second pull). Feel free to do more than 20 of these as going back and forth between them is the best way to practice position. Also, work up in weight to get more comfortable and build some strength in these positions.
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Roll Quads - 1min/side
Roll Back - 1min
Athlete Choice - 3min
Skill/Strength
EMOM for 10min
3 HSPU
6 T2B
WOD
AMRAP in 20min
10 Box Jumps (30/24)
20 Slam Balls (30/20)
30 DU
OLY PROGRAM
First Clean Pull - 20x1*
Second Clean Pull - 20x1*
High Hang Squat Clean - 20x1
ATHLETE PROGRAM
Metcon
Run 6x400m, 1:30 Rest
Skill/Strength
14 Rounds :20/:10
Hollow Body Rocks
Accessory
10-9-8-7…1
Strict Ring Dips
Pistols (10-10-8-8-6-6…2-2)
*The purpose of these two exercises is to work on positions from the floor to the top of the knee (first pull) and from the top of the knee to the high hang position right before lift off (second pull). Feel free to do more than 20 of these as going back and forth between them is the best way to practice position. Also, work up in weight to get more comfortable and build some strength in these positions.
Tuesday, May 27, 2014
5/28/14
DAILY PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Front Rack Band Stretch - 1min/side
Shoulder Mash - 1min/side
Athlete Choice - 2min
Skill/Strength
Front Squat
4x5 @ 80%
5x3 @ 85%
WOD
12-9-6 Reps for time
Clean and Jerk (135/95)
Over the Bar Burpees
ATHLETE PROGRAM
Metcon
Row 3x800m, 2:00 Rest
Strength
Barbell Rows 3-3-3-3-3-3
Accessory
5 Rounds
10 Russian Swings
1 Legless Rope Climb (15')
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Front Rack Band Stretch - 1min/side
Shoulder Mash - 1min/side
Athlete Choice - 2min
Skill/Strength
Front Squat
4x5 @ 80%
5x3 @ 85%
WOD
12-9-6 Reps for time
Clean and Jerk (135/95)
Over the Bar Burpees
ATHLETE PROGRAM
Metcon
Row 3x800m, 2:00 Rest
Strength
Barbell Rows 3-3-3-3-3-3
Accessory
5 Rounds
10 Russian Swings
1 Legless Rope Climb (15')
Monday, May 26, 2014
5/27/14
Hey, guys! So, I'm an idiot. I totally didn't think about yesterday being Memorial Day. I programmed "Murph" today to make up for it. A huge thank you to an immeasurable sacrifice that all of our Veterans have given. Sorry, it's a day late!
DAILY PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Roll Back of Shoulders - 1min/side
Roll Lats - 1min/side
Athlete Choice - 2min
Skill/Strength
Off
WOD
"Murph"
For time
Run 1-mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1-mile
ATHLETE PROGRAM
Metcon
Row 5x500m, 1:30 Rest
Skill
Freestanding Handstands - 15min
Accessory
10-9-8-7…1
Strict Pull-ups
Strict T2B
DAILY PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Roll Back of Shoulders - 1min/side
Roll Lats - 1min/side
Athlete Choice - 2min
Skill/Strength
Off
WOD
"Murph"
For time
Run 1-mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1-mile
ATHLETE PROGRAM
Metcon
Row 5x500m, 1:30 Rest
Skill
Freestanding Handstands - 15min
Accessory
10-9-8-7…1
Strict Pull-ups
Strict T2B
Sunday, May 25, 2014
5/26/14
Sorry, for the slight absence the past two weeks. It's been a crazy busy time! I was down in Ohio Last week/weekend, and I spent the whole past week recovering from that. Time to get back to it though. Get ready to work!
DAILY PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Roll Hamstrings - 1min/side
Couch Stretch - 1min/side
Athlete Choice - 2min
Skill/Strength
Front Squat
2x9 @ 70%
3x7 @ 75%
WOD
6 RFT
50 DU
5 Clean and Jerks (185/125)
Run 400m
OLY PROGRAM
Snatch High Pulls - 10x2
High Hang Squat Snatch - 20x1
Speed Snatch Balances - 5x4*
ATHLETE PROGRAM
Metcon
Off
Skill/Strength
Strict Behind the Neck Snatch Grip Press - 5x5
Accessory
5 Rounds
6 Weighted Dips
6 Turkish Get-ups (alt. sides)
*The goal behind the Snatch Balances is to crank out four in a row without taking a break. Similar to the Speed Jerks we've done in the past. Stay balanced and focused. Drop under the bar with speed and stability. You got this guys!
DAILY PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Roll Hamstrings - 1min/side
Couch Stretch - 1min/side
Athlete Choice - 2min
Skill/Strength
Front Squat
2x9 @ 70%
3x7 @ 75%
WOD
6 RFT
50 DU
5 Clean and Jerks (185/125)
Run 400m
OLY PROGRAM
Snatch High Pulls - 10x2
High Hang Squat Snatch - 20x1
Speed Snatch Balances - 5x4*
ATHLETE PROGRAM
Metcon
Off
Skill/Strength
Strict Behind the Neck Snatch Grip Press - 5x5
Accessory
5 Rounds
6 Weighted Dips
6 Turkish Get-ups (alt. sides)
*The goal behind the Snatch Balances is to crank out four in a row without taking a break. Similar to the Speed Jerks we've done in the past. Stay balanced and focused. Drop under the bar with speed and stability. You got this guys!
Sunday, May 11, 2014
5/12/14
DAILY PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Roll Hamstrings - 1min/side
Couch Stretch - 1min/side
Athlete Choice - 2min
Skill/Strength
Deload (Off)
WOD
"Danny"
AMRAP in 20min
30 Box Jumps (24/20)
20 Push Press (115/75)
ATHLETE TRACK
Metcon
Row 5x800m, 2:00 Rest
Skill/Strength
Strict Press 6x6 @ 70% + 15lbs.
Accessory
10 Rounds
5 Russian Swings (124/88)
5 HSPU
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Roll Hamstrings - 1min/side
Couch Stretch - 1min/side
Athlete Choice - 2min
Skill/Strength
Deload (Off)
WOD
"Danny"
AMRAP in 20min
30 Box Jumps (24/20)
20 Push Press (115/75)
ATHLETE TRACK
Metcon
Row 5x800m, 2:00 Rest
Skill/Strength
Strict Press 6x6 @ 70% + 15lbs.
Accessory
10 Rounds
5 Russian Swings (124/88)
5 HSPU
Friday, May 9, 2014
5/10/14
DAILY PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Shoulder Mash - 1min/side
Front Rack Band Stretch - 1min/side
Athlete Choice - 2min
Skill/Strength
EMOM for 10min
1 Clean and Jerk
WOD
"Amanda"
9-7-5
MU
Squat Snatch (135/95)
ATHLETE TRACK
Metcon
Off
Skill/Strength
Strict Press 10x3 @ 85% + 10lbs.
Accessory
5 Rounds
Max Effort Handstand Holds
20 GHD Sit-ups
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Shoulder Mash - 1min/side
Front Rack Band Stretch - 1min/side
Athlete Choice - 2min
Skill/Strength
EMOM for 10min
1 Clean and Jerk
WOD
"Amanda"
9-7-5
MU
Squat Snatch (135/95)
ATHLETE TRACK
Metcon
Off
Skill/Strength
Strict Press 10x3 @ 85% + 10lbs.
Accessory
5 Rounds
Max Effort Handstand Holds
20 GHD Sit-ups
5/9/14
DAILY PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Butterfly Stretch - 2min
Roll Front of Shoulder - 1min/side
Athlete Choice - 2min
Skill/Strength
Back Squat
2x8 @ 75% + 10lbs.
2x6 @ 80% + 10lbs.
2x4 @ 85% + 10lbs.
2x2 @ 90% + 10lbs.
WOD
For time
60 Push-ups
50 Pistols
40 Front Rack Lunges (135/95)
30 KB Swings (72/53)
20 Front Squats (135/95)
10 HSPU
ATHLETE TRACK
Metcon
Row 8x1:00/:45
Skill/Strength
Strict Press 8x4 @ 80% + 10lbs.
Accessory
6 Rounds
Max Effort Weighted Ring Dips
Max Effort Weighted Pull-ups
*20lb Vest
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Butterfly Stretch - 2min
Roll Front of Shoulder - 1min/side
Athlete Choice - 2min
Skill/Strength
Back Squat
2x8 @ 75% + 10lbs.
2x6 @ 80% + 10lbs.
2x4 @ 85% + 10lbs.
2x2 @ 90% + 10lbs.
WOD
For time
60 Push-ups
50 Pistols
40 Front Rack Lunges (135/95)
30 KB Swings (72/53)
20 Front Squats (135/95)
10 HSPU
ATHLETE TRACK
Metcon
Row 8x1:00/:45
Skill/Strength
Strict Press 8x4 @ 80% + 10lbs.
Accessory
6 Rounds
Max Effort Weighted Ring Dips
Max Effort Weighted Pull-ups
*20lb Vest
Wednesday, May 7, 2014
5/8/14
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
Partner Superman Stretch - 1min/partner
Athlete Choice - 2min
Skill/Strength
High Hang Power Snatch 2-2-2-2-2-2
WOD
AMRAP in 10min
5 Deadlifts (315/215)
10 C2B Pull-ups
ATHLETE TRACK
Metcon
Off
Skill/Strength
Barbell Rows 3-3-3-3-3-3-3-3
Then…
AMRAP in 2:00
Ring Rows
Accessory
14 Rounds :20/:10
Hollow Body Rocks
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Roll Back of Shoulder - 1min/side
Partner Superman Stretch - 1min/partner
Athlete Choice - 2min
Skill/Strength
High Hang Power Snatch 2-2-2-2-2-2
WOD
AMRAP in 10min
5 Deadlifts (315/215)
10 C2B Pull-ups
ATHLETE TRACK
Metcon
Off
Skill/Strength
Barbell Rows 3-3-3-3-3-3-3-3
Then…
AMRAP in 2:00
Ring Rows
Accessory
14 Rounds :20/:10
Hollow Body Rocks
5/7/14
DAILY PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Banded Hip Flexor Pull - 1min/leg
Roll Back - 1min
Athlete Choice - 3min
Skill/Strength
Back Squat
4x5 @ 80% + 20lbs.
5x3 @ 85% + 20lbs.
WOD
3 Rounds for time
Row 500m
10 Squat Snatches (95/65)
15 T2B
ATHLETE TRACK
Metcon
Row 10x:30/:30
Skill/Strength
Strict Press 7x5 @ 75% + 10lbs.
Accessory
5 Rounds
5 Snatch Balances
5 Ring Dips
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Banded Hip Flexor Pull - 1min/leg
Roll Back - 1min
Athlete Choice - 3min
Skill/Strength
Back Squat
4x5 @ 80% + 20lbs.
5x3 @ 85% + 20lbs.
WOD
3 Rounds for time
Row 500m
10 Squat Snatches (95/65)
15 T2B
ATHLETE TRACK
Metcon
Row 10x:30/:30
Skill/Strength
Strict Press 7x5 @ 75% + 10lbs.
Accessory
5 Rounds
5 Snatch Balances
5 Ring Dips
Monday, May 5, 2014
5/6/14
DAILY PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Roll Quads - 1min/leg
Front Rack Band Stretch - 1min/side
Athlete Choice - 2min
Skill/Strength
High Hang Power Clean 2-2-2-2-2-2
WOD
For time
30 Power Cleans (135/95)
10 Box Overs
20 Power Cleans (185/125)
20 Box Overs
10 Power Cleans (225/155)
30 Box Overs
ATHLETE TRACK
Metcon
Off
Skill/Strength
Weighted Pull-ups 5-5-5-3-3-3-1-1-1
Then…
Work on MU transitions for 15min
Accessory
7 Rounds
10 GHD Sit-ups
10 Weighted Back Extensions
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Roll Quads - 1min/leg
Front Rack Band Stretch - 1min/side
Athlete Choice - 2min
Skill/Strength
High Hang Power Clean 2-2-2-2-2-2
WOD
For time
30 Power Cleans (135/95)
10 Box Overs
20 Power Cleans (185/125)
20 Box Overs
10 Power Cleans (225/155)
30 Box Overs
ATHLETE TRACK
Metcon
Off
Skill/Strength
Weighted Pull-ups 5-5-5-3-3-3-1-1-1
Then…
Work on MU transitions for 15min
Accessory
7 Rounds
10 GHD Sit-ups
10 Weighted Back Extensions
Sunday, May 4, 2014
5/5/14
DAILY PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Roll Hamstrings - 1min/side
Couch Stretch - 1min/side
Athlete Choice - 2min
Skill/Strength
Back Squat
2x9 @ 70% + 20lbs.
3x7 @ 75% + 20lbs.
WOD
"Fran"
21-15-9 Reps for time
Thrusters (95/65)
Pull-ups
ATHLETE TRACK
Warm-up
Row 15 Rounds :20/:10
Skill/Strength
Strict Press 6x6 @ 70% + 10lbs.
Accessory
6 Rounds
6 HSPU
10 Dumbbell Snatches (alt. arms)
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Roll Hamstrings - 1min/side
Couch Stretch - 1min/side
Athlete Choice - 2min
Skill/Strength
Back Squat
2x9 @ 70% + 20lbs.
3x7 @ 75% + 20lbs.
WOD
"Fran"
21-15-9 Reps for time
Thrusters (95/65)
Pull-ups
ATHLETE TRACK
Warm-up
Row 15 Rounds :20/:10
Skill/Strength
Strict Press 6x6 @ 70% + 10lbs.
Accessory
6 Rounds
6 HSPU
10 Dumbbell Snatches (alt. arms)
Thursday, May 1, 2014
5/2/14
DAILY PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Couch Stretch - 1min/side
Shoulder Mash - 1min/side
Athlete Choice - 2min
Skill/Strength
Back Squat
2x8 @ 75% + 5lbs.
2x6 @ 80% + 5lbs.
2x4 @ 85% + 5lbs.
2x2 @ 90% + 5lbs.
WOD
AMRAP in 15min
15m Yoke Shuttle Carry (360/240) *30m Total
10 Hang Power Snatch (135/95)
ATHLETE TRACK
Metcon
Row 6x500m, 2:00 Rest
Skill/Strength
Strict Press 8x4 @ 80%
Accessory
5 Rounds
5 Unbroken Thrusters (135/95)
5 Reverse Flys
Then…
12 Rounds :20/:10
Hollow Body Rocks
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Couch Stretch - 1min/side
Shoulder Mash - 1min/side
Athlete Choice - 2min
Skill/Strength
Back Squat
2x8 @ 75% + 5lbs.
2x6 @ 80% + 5lbs.
2x4 @ 85% + 5lbs.
2x2 @ 90% + 5lbs.
WOD
AMRAP in 15min
15m Yoke Shuttle Carry (360/240) *30m Total
10 Hang Power Snatch (135/95)
ATHLETE TRACK
Metcon
Row 6x500m, 2:00 Rest
Skill/Strength
Strict Press 8x4 @ 80%
Accessory
5 Rounds
5 Unbroken Thrusters (135/95)
5 Reverse Flys
Then…
12 Rounds :20/:10
Hollow Body Rocks
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