7/10/14

DAILY PROGRAM

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

Skill/Strength
EMOM for 10min
3 Strict C2B Pull-ups
3 Strict Ring Dips

WOD
21-15-9
2-fer-1 Wall Balls (20/14)
T2B

Mobility

Roll Quads - 1min/side

Roll Lats - 1min/side

Athlete Choice - 2min

ATHLETE PROGRAM

Metcon

Row 3x4:00/2:00

Skill/Strength

E2MOM for 30min

1 Muscle Snatch

1 Overhead Squat

1 Hang Snatch (Squat)

Accessory

800m Sled Push

7/9/14

DAILY PROGRAM

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

Skill/Strength
Off

WOD
For time
Run 1600m
25 HSPU
Run 1200m
50 Slam Balls (30/20)
Run 800m
75 Sit-ups
Run 400m
100 DU

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


ATHLETE PROGRAM

Off/Mobility

Use today as a recovery day and work on any sore spots as well as immobile spots. Back in full swing tomorrow.

7/8/14

DAILY PROGRAM

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

Skill/Strength
1-1/4 Back Squat 2-2-2-2-2-2-2

WOD
For time
Buy-in: 1500m Row
Then…
3 Rounds
10 Deadlifts (315/215)
12 OTB Burpees

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


ATHLETE PROGRAM

Metcon
Run 10x100m, 1:00 Rest

Skill/Strength
EMOM for 12min
1 High Hang Power Clean
2 Pause Front Squats, 3sec Hold

Accessory
6 Rounds
10 Weighted Back Extensions
10 Weighted GHD Sit-ups

7/3/14

DAILY PROGRAM

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

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

Skill/Strength
Off

WOD
"Chelsea"
EMOM for 30min
5 Pull-ups
10 Push-ups
15 Air Squats


ATHLETE PROGRAM

Metcon
AMRAP in 8min
10 K2E
10 Box Jumps (24/20)\

Skill/Strength
Weighted Pull-ups 6-6-6-6-6

Accessory
5 Rounds
10 Reverse Flys
15 GHD Sit-ups

7/2/14

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

Skill/Strength
EMOM for 12min
4 Barbell Rows (155/105)
2 Deficit HSPU

WOD
AMRAP in 12min
20 DU
6 Hang Power Snatches (115/75)


ATHLETE PROGRAM

Metcon
Row 5k

Skill/Strength
Tabata
Hollow Body Rocks
Handstand Holds
L-Sits

Accessory
5 Rounds
6 Snatch Grip Push Press
6 Back Rack Lunges