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.