WOD 8/29/13

REP LOWER

Cool Down:
Glute Bridge 2x8
Clean x6

Main Work:
Squat 2x2, 3x3

Accessory:
Front Squat 3x6
Speed Pulls @ 65% 6x3
Low Handle Trap Bar DL 3x5

Cool Down:
Stretch and Foam Roll

WOD 8/27/13

UPPER

Warm Up:
Pull Aparts x80
Seated DB Snatch x6

Main Work:
Bench 4x2, 3x3

Accessory:
Deep Push Up 3x15
Horizontal Rows 4x12
Lat Pull Down 3x10
Roll Outs 4x12

Cool Down:
Stretch and Foam Roll

WOD 3/26/13

LOWER

Warm Up:
Reverse Lunge 2x6 ea.
Kneeling to Clean x6

Main Work:
Competition Squat 4x2, 3x3
Banded Speed Pulls 6x3 @ 65%
Front Squat 3x6
Trap Bar Iso-Hold 3x:30

Cool Down:
Stretch and Foam Roll

WOD 8/22/13

LOWER

Warm Up:
High Box Step-Up 2x6 ea.
Kneeling to Broad Jump x6

Main Work:
Competition Squat 4x3, 3x5
Banded Speed Pulls @ 60% 6x3

Accessory:
Belt Squat 4x6
KB Swings 2x20
Iso-Hold w/ Trap Bar 3x:30

Cool Down:
Stretch and Foam Roll

WOD 8/16/13

UPPER TEST DAY

Warm Up:
Half Kneeling Unilateral Pulldown 3x12 ea.
Pallof Press 3x10 ea.

Main Work:
Bench Press 4x2, 5/3/1

Accessory:
Military Press 3x8
Face Pulls 4x15
Curls 3x10

Cool Down:
Stretch and Foam Roll

WOD 8/12/13

LOWER 5/3/1 TEST DAY

Warm Up:
OH Squat 2x10
Kneeling to Med ball Throw x5

Main Work:
Deadlift 5x2, 5/3/1

Accessory:
Olympic Squat 3x5
GHR 3x10
Calf Raise 3x20
Knee Raise 3x20

Cool Down:
Stretch and Foam Roll

WOD 8/9/13

UPPER

Warm Up:
100x Pull Aparts
Strongman DB Shoulder Press 4x1 ea.

Main Work:
Bench 4x2, 3x3

Accessory:
Triceps Pushdown 3x15
Lat Pulldown 3x12
Curls 3x10
Crunches 4x20

Cool Down:
Stretch and Foam Roll

WOD 8/8/13

LOWER

Warm Up:
OH Squat 2x8
Kneeling Med Ball Throw to Broad Jump x5

Main Work:
Deadlift 4x2, 3x3
Sumo Squat 4x2
Quad Ext. Drop Set 6x8
Back Extension 5x10
Roll Outs 3x10

Cool Down:
Stretch and Foam Roll

WOD 8/7/13

ACTIVE RECOVERY

Warm Up:
Foam Roll
Spiderman Crawls 4x15m

Main Work:
Snatch 24x1
Sumo Goblet Squat 2x10
Prowler x 1/4 Mile @ BW

Cool Down:
Stretch and Foam Roll

WOD 8/6/13

UPPER

Warm Up:
Pull Aparts 80x
Strongman DB Press 4x1 ea.

Main Work:
Bench 4x2, 3x3

Accessory:
DB Press 3x10
Horizontal Row 4x10
Bench Supported Shrugs 3x12
Lat Drop Set 4x15
Crunches 4x30

Cool Down:
Stretch and Foam Roll

WOD 8/5/13

LOWER

Warm Up:
Spiderman Crawls 4x15m
Kneeling to Broad Jump x5

Main Work:
Deadlift 4x2 (Warm Up), 3x3 (Work Sets)

Accessory Work:
Front Squats 3x6
Glute-Ham Raises 3x12
Calf Raises 3x15
Ab Roll Outs 2x20
Stationary Bike (:20 on, :40 off) x4

Cool Down:
Stretch and Foam Roll