WOD 2/16/15

LOWER

Warm Up:
2x Spiderman Crawl x10m
     Unilateral Glute Bridge x8 ea.

Snatch Balance 6x2

Main Work:
Squat to 1RM

Accessory:
Zercher Squat 3x6

2x Swiss Ball Leg Curls x15
     Weighted Crunch x25
     Pistol x6 ea.

Cool Down:
Stretch, Foam Roll, Breathing Drills

WOD 1/29/15

LOWER

Warm Up:
2x KB Overhead Lunge x8 ea.
     Sumo Goblet Squat x10

Main Work:
DE Squat 9x3 (Grey Bands)
DE Deadlift 9x1 (Red Bands)

Accessory:
2x Split Squat x10 ea.
     Ham Curl x15
     Plate Pinch x :30
     KB Crunch x25

Cool Down:
Stretch & Foam Roll

WOD 1/28/15

UPPER

Warm Up:
2x Bottoms Up KB Press x10
     Pull Aparts x30

Main Work:
DE Bench (w/ Orange Bands) 9x3

Accessory:
Face Pull 4x25

3x Banded Chest Flyes x15
     Cable Curl x15
     Log Press x8
     Crucifix Hold (KB) x :30

Cool Down:
Stretch & Foam Roll

WOD 1/27/15

LOWER

Warm Up:
2x Lateral Band Walk x10m
     OH Squat x6

Box Jumps from Kneeling x8

Main Work:
Deficit Deadlift to 3RM

Accessory:
2x Pull Through x10
     Front Squat x6
     Weighted Crunch x30
     Shrugs x20

Cool Down:
Stretch and Foam Roll

WOD 1/22/15

UPPER

Warm Up:
2x Pull Aparts x30
     MB Slams x6 (overhead)

Main Work:
DE Bench 9x3 (against Red Bands)

Accessory:
3x Pull Ups x8
     Floor Press x6
     Shrugs x15

2x Overhead Extensions x25
     Plate Row x60

Cool Down:
Stretch & Foam Roll

WOD 1/20/15

LOWER

Warm Up:
2x Unilateral Hip Thrust x8 ea.
     Spiderman Crawl x10m

Box Jumps x8 (singles)

Main Work:
DE Squat 10x2 (Orange Bands)
DE Deadlift 6x2 (Red Bands)

Accessory:
3x Ham Curl x20
     OH Squat x6
     Weighted Crunch x25

Cool Down:
Stretch & Foam Roll

WOD 1/19/15

UPPER

Warm Up:
2x Bottoms Up KB Press x8 ea.
     Unilateral Lat Pull Down x8 ea.

Main Work:
Floor Press to 3RM

Accessory:
Landmine Row 3x15

3x Face Pull x15
     Banded Triceps Push Down x25
     Curls x10
     RKC Plank x :20

Cool Down:
Stretch & Foam Roll