WOD 8/31/14

UPPER

Warm Up:
2x Pallof Press x10
     Pull Aparts x25

Med Ball Series 2x5 ea.

Main Work:
Bench to 1RM

Accessory:
3x Straight Arm Pull Down x15
     Overhead Ext. x12

2x Face Pull x8
     Hammer Curl x15
     Jack Knives x30

Cool Down:
Stretch and Foam Roll

WOD 8/20/14

UPPER

Warm Up:
2x Banded Face Pull x20
     Bent KB Press x12

Med Ball Series 2x5

Main Work:
DE Bench 10x2 @65%

Accessory:
3x Shrugs x10
     Curls x15
     Pushdown x25

Wrist Roller 2x25 ea.

Cool Down:
Stretch and Foam Roll

WOD 8/19/14

LOWER

Warm Up:
2x Side Lying Clams x12 ea.
     Sumo Squat x10

Box Jumps x9 (singles)

Main Work:
Sumo DL to 1RM

Accessory:
Front Squat 3x6
Farmers Carry 5x20m

Cool Down;
Stretch and Foam Roll

WOD 8/15/14

UPPER

Warm Up:
2x KB Bent Press x10
     OH Lunge x8 ea.

Med Ball Complex 2x5 ea.

Main Work:
Pause Press to 3RM

Accessory:
3x Bent KB Row x15
     Band Shrugs x15

Push Ups 4x10
Weighted Crunch 3x20

Cool Down:
Stretch and Foam Roll

WOD 8/14/14

LOWER

Warm Up:
2x High Knee to Spider x10m
     Swiss Ball Curl x12

Unilateral Box Jump 5x2 ea.

Main Work:
DE Box Squat 10x2

Accessory:
Hang Snatch 3x5
Pull Through 2x20
Calf Raise x100 AFAP

Cool Down:
Stretch & Foam Roll

WOD 8/12/14

UPPER

Warm Up:
2x Face Pull x20
     Horizontal Abduction w/ Press x8 ea.

Med Ball Series 2x5 ea.

Main Work:
Speed Bench 10x2

Accessory:
3x Ring Dips x8
     Pull Ups x8

2x Shrugs x25
     Planks x:30
     Curls x20

Cool Down:
Stretch and Foam Roll

WOD 8/11/14

Lower

Warm Up:
2x Lateral Band Walk x10
     Overhead Squat x6

Main Work:
Squat to 6RM

Accessory:
Hang Snatch 3x5
Valslide Leg Curls 2x15
Unilateral Hip Thrust 2x10 ea.
Weighted Crunch 4x10

Cool Down:
Stretch and Foam Roll

WOD 8/8/14

UPPER

Warm Up:
2x Bent KB Press x10
     Half Kneeling Unilateral Pulldown x10

Main Work:
DE Bench Press 9x3 @ 60%

Accessory:
3x Dips x8
     Horizontal Banded Row x12

OH Press 3x8
Med Ball Series 3x6 ea.

Cool Down:
Stretch, Foam Roll, and Breathing Drills

WOD 8/7/14

LOWER

Warm Up:
2x Swiss Ball Leg Curls x10
     Side Lying Clams x 10 ea.

Main Work:
DE Box Squat 9x3 (@70%)
Speed Pulls 6x2 (@70)

Accessory:
Unilateral Glute Bridge 2x10 ea.
Jack Knives 3x20

Cool Down:
Stretch and Foam Roll

WOD 8/6/14

UPPER

Warm Up:
2x KB Overhead Lunge x6 ea.
     Valslide Crawls x10m

Med Ball Series 2x3 ea.

Main Work;
Lightened Bench to 1RM

Accessory:
Pull Ups 3x8
Face Pull 4x15
Curl 21's x4

Cool Down:
Stretch & Foam Roll

WOD 8/5/14

LOWER

Warm Up:
2x Spiderman Crawl x10m
     Lateral Banded Walk x6m ea.

Heavy Walkout w/ Box Jump to 110% 1RM

Main Work:
Squat to 1RM

Accessory:
Banded Pull Through 3x12
Front Squat 3x6

Cool Down:
Stretch and Foam Roll