WOD 5/30/14

LOWER

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

Broad Jumps x6

Main Work:
Dynamic Box Squats (@60%)

Accessory:
Snatch Grip DL 3x6

Sled Work

Cool Down:
Stretch, Foam Roll, and Breathing Drills

WOD 5/29/14

UPPER

Warm Up:
2x Pallof Press x8 ea.
     Banded Face Pull x15

Med Ball Slam Complex 2x4 ea.

Main Work:
Split Stance OHP 4x8
T-Bar Row 4x10

Accessory:
2x Ring Dips x8
     Kayak Row x10 ea.
     Banded Y Raise x12

Toes to Bar 4x12

Cool Down:
Stretch, Foam Roll, and Breathing Drills

WOD 5/28/14

LOWER

Warm Up:
2x Spiderman Crawl x10m
     Side Lying Clam x10 ea.

Box Jumps x8

Main Work:
Deadlift to Heavy Triple

Accessory:
High Bar Squat 3x8
Banded Pull Through 3x10
Jack Knives 4x20
Calf Raise x100 AFAP

Cool Down:
Stretch and Foam Roll

WOD 5/27/14

UPPER

Warm Up:
2x Banded Pallof x8 ea.
     Kayak Row x10 ea.

Jerk 6x2

Main Work:
4x Bench x8
     Face Pull x12

Accessory:
3x Dips x10
     Curl x15

2x Overhead Extension x20
     Kneeling Cable Crunch x25
     Bottom's Up Arnold Press x20

Tire Battles Tabata (Optional)

Cool Down:
Stretch and Foam Roll

WOD 5/23/14

LOWER

Warm Up:
2x Lat Band Walks x10m
     Banded Lateral Jumps x6 ea.

Snatch 6x2

Main Work:
Squat 4x6

Accessory:
Pistol 2x8 ea.
Weighted Crunch 4x25
Calf Raise 4x20

Cool Down:
Stretch and Foam Roll

WOD 5/22/14

UPPER

Warm Up:
2x Quadruped Lat Pull x10 ea.
     Bent KB Press x10

Jerk x8

Main Work:
Dynamic Bench 9x3 @ 50%

Accessory:
x3 Floor Press x10
     Pull Ups x8

x2 Shrug 1 1/2's x30
     Push Press x10
     Banded Horizontal Row x12

Cool Down:
Stretch, Foam Roll, and Breathing Drills   

5/21/14

LOWER

Warm Up;
High Knee to Spider 2x10m
Sumo Goblet Squat 2x10
Broad Jump x6 (s.s. w/ first few warm up sets for DL)

Main Work:
Deadlift 2x5, 3x3

Accessory:
KB Swing 3x10
Calf Raise 4x20
Jack Knives 4x15

Cool Down:
Stretch, Foam Roll, and Breathing Drills

WOD 5/20/14

UPPER

Warm Up:
2x Bent KB Press x10
     Pull Aparts x15

DB Push Press 4x2 ea.

Main Work;
4x Incline Press x8
     Curls x12

Accessory Work:
3x Pull Down x12
     DB Press x10

2x Face Pulls x12
     Lat Raise x25

50x Cable Flyes AFAP

Cool Down:
Stretch and Foam Roll

WOD 5/15/14

LOWER

Warm Up:
2x Cossack Squats x6 ea.
     Bird Dogs x10

Snatch x8 (singles @ 50%)

Main Work:
Dynamic Squats 9x3

Accessory:
Pistol 2x8 ea.
Prowler Work

Cool Down:
Stretch and Foam Roll

WOD 5/14/14

UPPER

Warm Up:
Posture Work
2x Pull Aparts x25
     Med Ball Complex

Main Work:
Bench Press 4x8
Half Kneeling Pull Down 4x12 ea.

Accessory:
3x Banded Shrugs x20 (change leverage at 10)
     Dips x10

2x Curls x12
     Forearm Work

Kettlebell Crunch 4x20

Cool Down:
Stretch and Foam Roll

WOD 5/13/14

LOWER

Warm Up:
High Knee to Spider 3x10 m
Side Lying Clam 3x8 ea.
Kneeling to Med Ball Throw x8

Main Work:
Deadlift 5x5
Split Leg RDL 2x8 ea.
Banded Leg Curl2x10 ea.
RKC Plank 3x:20

Cool Down:
Stretch and Foam Roll

WOD 5/8/14

LOWER

Warm Up:
Sumo Goblet Squat 2x10
Lateral Banded Walk 2x10m ea.
Box Jumps From Kneeling x7

Main Work:
Front Squat 5x3

Accessory:
Unilateral Hip Thrust 2x10 ea.
Split Squat 2x12 ea.
KB Crunch 3x20

Cool Down:
Stretch and Foam Roll

WOD 5/5/14

LOWER

Warm Up:
High Knee to Climbers 2x10m
Banded Lat Walk 2x10 steps
Hip Mobility Drills

Main Work:
Box Jumps x8 (s.s. w/ first few warm up sets on squat)
Box Squat 5x3

Accessory:
Banded Pull Through 3x12
Banded Ham Curl 2x20
Weighted Crunch 3x20

Cool Down:
Stretch and Foam Roll

WOD 5/4/14

UPPER

Warm Up:
Battling Ropes 3x20
Face Pulls x80
Bottoms Up KB Arnold 3x10

Main Work:
Bench 4x6
s.s. w/ Half Kneeling Pull Down x12 ea.

Accessory:
Dips 3x10
Pull Ups 3x10
Curl 3x15
Landmine Lat Raise 2x20

Cool Down:
Stretch and Foam Roll