6/30/14

DAILY PROGRAM

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

Mobility
Roll Quads - 1min/side
Banded Hip Flexor - 1min/side
Athlete Choice - 2min

Skill/Strength
Bulgarian Split Squats 8-8-8-8-8 (4/leg, not alternating)

WOD
AMRAP in 10min
8 T2B
4 HSPU
2 Hang Squat Cleans (185/125)


ATHLETE PROGRAM

Metcon
Run 8x400m, 2:00 Rest

Skill/Strength
Freestanding Handstands - 15min

Accessory
6 Rounds
Max Effort Push-ups
10 Weighted Back Extensions

6/25/14

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 Calves - 1min/side
Athlete Choice - 2min

Skill/Strength
Deadlift 8-8-8-8-8

WOD
Tabata for max reps
Amer. KB Swings (72/53)
Goblet Squats (72/53)
KB SDHP (72/53)


ATHLETE PROGRAM

Metcon
Run 4x800m, 2:30 Rest

Skill/Strength
Below the Knee Hang Snatch 2-2-2-2-2-2-2

Accessory
Set a timer for 5:00. Establish 3:00 in the L-Sit position on Parallettes.

6/24/14

DAILY PROGRAM

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

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

Skill/Strength
Bench Press 5-5-5-3-3-3-3-3

WOD
10-9-8-7…1 Reps for time
Push Press (95/65)
Box Jumps (30/24)


ATHLETE PROGRAM

Metcon
AMRAP in 10min
15 Slam Balls
15 Push-ups

Skill/Strength
Weighted Ring Dips 7-7-7-7-7

Accessory
6 Rounds
2 Turkish Get Ups
6 Reverse Flys

6/23/14

DAILY PROGRAM

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

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

Skill/Strength
Front Squat 1-1-1-1-1

WOD
3 Rounds for time
12 Squat Cleans (135/95)
12 C2B Pull-ups


ATHLETE PROGRAM

Metcon
Run 10x200m, 1:00 Rest

Skill/Strength
Snatch Grip Deadlift 2-2-2-2-2-2

Accessory
5 Rounds
10 Russian KB Swings
2 Legless Rope Climbs

6/19/14

DAILY PROGRAM

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

Mobility
Roll T-Spine - 1min
Front Rack Band Stretch - 1min/side
Athlete Choice - 3min

Skill/Strength
7 Rounds
:20 Front Plank
:20 Side Plank
:20 Side Plank

WOD
Buy-in:
100 DU
Then…
2 Rounds
Row 500m
25 HSPU
Row 500m
25 T2B


ATHLETE PROGRAM

Metcon
AMRAP in 8min
15 Sit-ups
5 Burpee Broad Jumps

Skill/Strength
Strict Press 5-5-5-5-5

Accessory
6 Rounds
5 Barbell Rows
2 Turkish Get-ups (1/arm, heavy)

6/18/14

DAILY PROGRAM

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

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

Skill/Strength
EMOM for 15min
4 Russian Swings (72/53)
4 American Swings (72/53)
4 Goblet Squats (72/53)

*Without dropping KB

WOD
5 Rounds
10 Dumbbell Snatches (70/50)
20 Dumbbell Front Rack Lunges (35/25)

*Two dumbbells for the lunges. One in each hand.


ATHLETE PROGRAM

Metcon
Run 8x400m, 2:00 Rest

Skill/Strength
Box Jump 1-1-1-1-1-1-1-1

*Work up to a 1RM Box Jump height.

Accessory
7 Rounds
:30 Parallette L-Sit Hold
:30 Superman Hold

6/17/14

DAILY PROGRAM

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

Mobility
Roll Hamstrings - 1min/side
Banded Hip Flexor Pull - 1min/side
Athlete Choice - 2min

Skill/Strength
EMOM for 8min
3 Strict Pull-ups
6 Strict T2B

WOD
"Lynne"
5 Rounds of Max Reps
Bench Press (BW)
Pull-ups

*Time is not a component in this WOD. Take breaks as long as you need. With that being said, try to keep the breaks reasonable (not 20min between each set).


ATHLETE PROGRAM

Metcon
AMRAP in 7min
10 Slam Balls (30/20)
10 Burpees

Skill/Strength
Muscle-up Transitions - 20min

Accessory
6 Rounds
6 Bent Over Dumbbell Rows (6/side)
8 Reverse Flys

6/16/14

The squat cycle is over! Be on the lookout for a retest of your 1RM at the end of the week. We'll give the legs a break from the heavy lifting. We'll see some heavier WODs with some more skill work. If you guys want to see anything skill or strength-wise this week. Let me know!

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 Lats - 1min/side
Athlete Choice - 2min

Skill/Strength
EMOM for 10min
2 Hang Power Cleans
1 Front Squat
1 Push Jerk

WOD
AMRAP for 20min
5 HSPU
10 Deadlifts (275/185)
15 Wall Balls


ATHLETE PROGRAM

Metcon
Row 5x3:00/1:30

Skill/Strength
Handstand Walks - 20min

Accessory
20 Rounds :20/:10, Alternating
Hollow Body Rocks
Handstand Holds

6/13/14

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% + 10lbs
2x6 @ 80% + 10lbs
2x4 @ 85% + 10lbs
2x2 @ 90% + 10lbs

WOD
21-15-9 Reps for time
Power Snatch (95/65)
Over the Bar Burpees


ATHLETE PROGRAM

Metcon
Row 8x500m, 2:00 Rest

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

Accessory
5 Rounds
6 Klokov Pulls
6 Weighted Pull-ups

6/11/14

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% + 20lbs
5x3 @ 85% + 20lbs

WOD
AMRAP in 3min
Box Jumps (30/24)
Rest 1min
AMRAP in 3min
KB Swings (53/35)
Rest 1min
AMRAP in 3min
KB Weighted Lunges (2-53/35's)*


ATHLETE PROGRAM

Metcon
Run 5k

Skill/Strength
Off

Accessory
15 Rounds :20/:10
Hollow Body Rocks

The Weighted Lunges are done with a 53/35# KB in each hand. Like a farmer's carry but with walking lunges.

6/10/14

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
EMOM for 8min
4 Strict T2B
2 Deficit HSPU

WOD
30-20-10 Reps for time
Ring Dips
GHD Sit-ups


ATHLETE PROGRAM

Metcon
Off

Skill/Strength
Push Press 5-5-5-3-3-3-3-1-1-1

Accessory
6 Rounds
Max Effort Weighted Push-ups
15 Unbroken Wall Balls

6/9/14

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
Front Squat
2x9 @ 70% + 20lbs
3x7 @ 75% + 20lbs

WOD
10-9-8-7…1
Hang Squat Clean (135/95)
Pull-ups


ATHLETE PROGRAM

Metcon
Row 3x4:00/2:00

Skill/Strength
Barbell Rows
5-5-5-5-5-5

Accessory
10 Rounds
1 Sled Push, 25m (Make it heavy)
1 Legless Rope Climb

6/5/14

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
Off

WOD
AMRAP in 30min
5 Deadlifts (275/185)
15 T2B
25 Wall Balls (20/14)


ATHLETE PROGRAM

Metcon
Off

Skill/Strength
Hang Squat Snatch 1-1-1-1-1-1-1

Accessory
6 Rounds
5 SDHP (135/95)
10 Russian KB Swings

6/4/14

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% + 10lbs
5x3 @ 85% + 10lbs

WOD
For time
400m Yoke Carry (360/245)
1-Mile Run


ATHLETE PROGRAM

Metcon
Row 4x500m, :30 Rest

Skill/Strength
Ring Dips 3-3-3-3-3-3-3

Accessory
10-9-8-7…1
GHD Sit-ups
Thruster (95/65)

6/3/14

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
EMOM for 10min
2 High Hang Power Snatches (95/65)
4 Overhead Lunges

WOD
"Heavy Helen"
3 RFT
400m Run
21 KB Swings (72/53)
12 C2B Pull-ups


OLY PROGRAM

Muscle Snatch - 10x3
Snatch Drops - 10x3


ATHLETE PROGRAM

Metcon
Off

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

Accessory
6 Rounds
10 Weighted Back Extensions
2 Legless Rope Climbs

6/2/14

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
Front Squat
2x9 @ 70% + 10lbs
3x7 @ 75% + 10lbs

WOD
4 RFT
25 Deadlifts (135/95)
25 Floor Presses (135/95)
200yd Run


ATHLETE PROGRAM

Metcon
Row 8x1:00/1:00

Skill/Strength
Close Grip Bench Press 3-3-3-3-3

Accessory
5 Rounds
6 HSPU
50 DU