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