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