4/12/14

Hey, guys. Finishing up the week! You've earned a solid rest day on Sunday, so do nothing, or at least keep it to a minimum with some skill work possibly. Here's today's workout!

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

Mobility
Front Rack Band - 1min/side
Roll Lats - 1min/side
Athlete's Choice - 2min

Skill/Strength
Split Jerk 1-1-1-1-1-1-1

WOD
"Mary"
AMRAP in 20min
5 HSPU
10 Pistols
15 Pull-ups

Athlete Track
Metcon:
20 Rounds
Row :30
Rest :15

Strength:
Bench Press 10x3 @ 85% + 15lbs.

Super Set
4 Rounds
10 Overhead KB Squats (5R/5L)
15 GHD Sit-ups

Good luck!

4/11/14

Happy Friday, everyone! Here's today's stuff. More sappy blogging later. :)

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

Mobility
Roll Back - 1min
Roll Front of Shoulder - 1min/side
Athlete's Choice - 3min

Skill/Strength
Deadlift 3-3-3-3-3

WOD
6 Rounds for time
10 Hang Cleans (155/105)
10 Front Rack Lunges (155/105)

Oly
EMOM for 15min
2 Clean High Pulls

EMOM for 15min
2 Snatch High Pulls

EMOM for 15min
1 Clean Grip Pull to Top of Knee w/2sec Pause
1 Snatch Grip Pull to Top of Knee w/2sec Pause

Athlete Track
Metcon:
Row 2000m
Rest 5min
Row 2000m

Strength:
Bench Press 8x4 @ 80% + 15lbs.

Super Set
5 Rounds
Max Effort Ring Dips
10 Weighted Back Extensions

4/9/14

Hey, guys! So...about yesterday. Oops! I'm sure you all survived with one day missing. My bad. Anyway, I'm heading to coach in a few, so I gotta post this quick. Good luck today!

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

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

Skill/Strength
Behind the Neck Snatch Grip Push Press 5-5-5-5-5

WOD
AMRAP in 12min
3 Deadlifts (315/215)
6 HSPU
9 T2B

Oly
EMOM for 15min
1 Sotts Press

EMOM for 15min
1 OHS w/5sec hold at bottom

EMOM for 15min
1 Snatch Balance

Athlete Track
Metcon:
Row 200m
Rest 2:00
Row 400m
Rest 2:00
Row 600m
Rest 2:00
Row 800m
Rest 2:00
Row 1000m

Strength:
Bench Press 7x5 @ 75% + 15lbs.

Super Set
Barbell Row 4x6
Weighted Pull-up 4x6

4/7/14

Hey, guys! Sorry for missing Saturday. Busy weekend! A couple things that you might notice with the programming. There will no longer be a WOD with the Athlete Track. The rowing is pretty miserable as it is, and the thought behind that is to do it first thing in the morning when you wake up. From now on, it will be rowing with some strength work, and then the regular WOD will be programmed later. Get the Oly lifting in when you can as that shouldn't make you sore. It should always be skill work. That's all for now. Here's the workout!

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

Mobility
Roll Hamstrings - 1min/side
Roll Back of Shoulders - 1min/side
Athlete's Choice - 2min

Skill/Strength
Back Squat 5x5 @ 80%, 2:00 int

WOD
5 Rounds for time
3 MU
15m Yoke Carry (350/240)

Oly
EMOM for 15min
1 Muscle Clean

EMOM for 15min
1 Power Clean w/1sec pause at knee

EMOM for 15min
1 Power Clean

Athlete Track
Metcon:
Row 1000m
Rest 2:00
Row 800m
Rest 2:00
Row 600m
Rest 2:00
Row 400m
Rest 2:00
Row 200m

Skill/Strength:
Bench Press 6x6 @ 70% + 15lbs.

Super Set
Bent Over Flys 4x6
Ring Dips 4x6

That's all for today. Hopefully, the volume will eventually work to where you can get most of it in everyday. Thanks for stickin with me!

4/4/14

Time to finish out the week guys! Still some programming Saturday, but another big rowing push tomorrow. Courtesy of Graham Holmberg. Here it is!

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

Mobility
Front Band Shoulder Stretch - 1min/side
Roll Back - 1min
Athlete's Choice - 3min

Skill/Strength
Deadlift 5x5 @ 75%

WOD
"Isabel"
30 Snatches for time (135/95)

Oly Program
EMOM for 15min
1 Snatch Grip Push Press from Behind the Neck

EMOM for 15min
1 Push Jerk

EMOM for 10min
3 Speed Jerks (Split)

Athlete Track
Metcon:
10 Rounds
Row 500m
Rest 2:30

Skill/Strength:
Bench Press 8x4 @ 80% + 10lbs.

WOD:
Off

Try to keep your row times as close to each other as possible. It's a sprint!

4/3/14

Shorter post today, everyone. I'm tired. And going to bed. Here it is!

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

Mobility
Front Rack Stretch - 1min/side
Banded Hip Extensions - 1min/side
Athlete's Choice - 2min

Skill/Strength
1-1/4 Front Squat 5x3 @ 75%

WOD
2 Rounds for time
10 Squat Cleans (225/155)
5 MU

Athlete Track
Metcon:
Off

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

WOD:
8 RFT
10 GHD Sit-ups
10 Back Extensions

Easier day today. Rest up and get ready to hit it again hard tomorrow!

4/2/14

Hey, guys! Should be a good Wednesday. Really excited about the workouts today. The rowing should be awful, and "DT" is one of my favorite hero WOD's. Do your best and work hard. Lighter day this Thursday. Get it!

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

Mobility
Roll Front of Shoulders - 1min/side
Couch Stretch - 1min/side
Athlete's Choice - 2min

Skill/Strength
Strict Press 5x5 @ 75%, 2:00 int

WOD
"DT"
5 Rounds for time
12 Deadlifts (155/105)
9 Hang Cleans (155/105)
6 Push Jerks (155/105)

Oly Program
EMOM for 15min
1 High Hang Squat Clean

EMOM for 15min
1 Low Hang Squat Clean

EMOM for 15min
1 Full Squat Clean

Athlete Track
Metcon:
Row 2000m
Rest 3:00
Row 1500m
Rest 2:00
Row 1000m
Rest 1:00
Row 500m

Skill/Strength:
Bench Press 7x5 @ 75% + 10lbs.

WOD:
Off

Big day today guys. Finish strong!