WOD 6/25/14

UPPER

Warm Up:
2x Half Kneeling Pallof x8
    Banded Quadruped Lat Pull x10 ea.

Main Work:
3x Ring Push Ups x10
     Pull Ups x10

2x Pull Over x20
     Dips x10

3x Push Down x20
     Landmine Lat Raise x15
     Curl x15

Cool Down:
Stretch and Foam Roll

WOD 6/24/14

LOWER

Warm Up:
2x High Knee to Spiderman x10m
     Swiss Ball Leg Curls x12

Snatch x8

Main Work:
Squat 8x3

Accessory:
3x Valslide Leg Curls x15
     Front Squat 1 1/2's x6

Weighted Crunch 5x20

Cool Down:
Stretch and Foam Roll

WOD 6/23/14

UPPER

Warm Up:
2x Bent KB Press x10
     MB Slams x4 ea.

Main Work:
Bench 8x3

Accessory:
Landmine Row 4x10

2x Overhead Ext. x20
     KB Shrugs x15
     KB Crunch x20

Cool Down:
Stretch and Foam Roll

WOD 6/20/14

LOWER

Warm Up:
2x Unilateral Glute Bridges x10 ea.
     Spiderman Crawl x10m

Broad Jumps x8

Main Work:
Deficit Pulls 8x3

Accessory:
3x Banded Lat Walk x15m
     Swiss Ball Curl x20
     Unilateral Hip Thrust x12 ea.
     Front Squat 1 1/2's x8

Cool Down:
Stretch and Foam Roll

WOD 6/19/14

UPPER

Warm Up:
2x Pot Stir Planks x8 ea.
     OH Squat x5

Main Work:
Log Press 8x3

Accessory:
Snatch Grip High Pull 3x5
Curl 5x10
Valslide Crawls 6x15m

Cool Down:
Stretch and Foam Roll

WOD 6/18

LOWER

Warm Up:
2x Sumo Goblet Squat x10
     Swiss Ball Leg Curl x15

Weighted Broad Jump From Kneeling x8

Main Work:
Squat 8x3

Accessory:
Good Morning 2x12

3x Pistol x8 ea.
     Valslide Leg Curl x12 ea.

KB Crunch 4x20

Cool Down:
Stretch and Foam Roll

WOD 6/17/14

UPPER

Warm Up:
2x External Rotation to Press x10 ea.
     KB Bent Press x12

Med Ball Series 2x4 ea.

Main Work:
Bench 8x3

Accessory:
3x Close Grip Pull Up x6
     Dips x8

2x Face Pull x20
     Pushdown x25
     BB Curl x15

Cool Down:
Stretch and Foam Roll

WOD 6/13/14

LOWER

Warm Up:
2x Banded Lat Walk x10m
     Swiss Ball Curl x15

Banded Bicycle Jumps 4x3 ea.

Main Work:
Deficit Pulls 8x3

Accessory:
Banded Ham Curls 4x10
Calf Raises 2x40

Cool Down:
Stretch and Foam Roll

WOD 6/12/14

LOWER

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

Med Ball Slams 3x3 ea.

Main Work:
Bench Press 8x3

Accessory:
3x KB Shoulder to Shoulder Press x8 ea.
     Pull Ups x8

2x Shrugs x20
     Curls x15
     Push Down x20

Cool Down:
Stretch and Foam Roll

WOD 6/11/14

LOWER

Warm Up:
High Knee to Spider 2x10m

2x Side Lying Clams x8 ea.
     Sumo Goblet Squat x8

Box Jumps x8

Main Work:
Squat 8x3

Accessory:
2x Split Squat x12 ea.
     Good Mornings x10

Jackknives 10x10

4x Calf Raises x20
     Banded Tibialis Raises x20

Cool Down:
Stretch, Foam Roll, and Breathing Drills

WOD 6/3/14

UPPER

Warm Up:
2x External Rotation to Press x8
     Quadruped Pull x10 ea.

Med Ball Complex 2x4 ea.

Main Work:
Incline Press 4x10
Pull Ups 3x10

Accessory:
2x Behind the Neck OHP x6
     BB Curl x15
     Delt Rotations x20 ea.

Weighted Crunch 3x25

Cool Down:
Stretch and Foam Roll