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

WOD 12/22/14

LOWER

Warm Up:
2x Swiss Ball Leg Curl x10
     Side Lying Clam x8 ea.

Broad Jump x8 (singles)

Main Work:
Front Squat 10x2

Accessory:
2x Snatch x5
     Unilateral Hip Thrust x8 ea.
     Pull Through x12

Cool Down:
Stretch & Foam Roll

WOD 12/16/14

LOWER

Warm Up:
2x Lateral Band Walk x10m ea.
     Waiter's Carries x10m ea.

Kneeling Broad Jump to Box Jump x5

Main Work:
Front Squat 6x3

Accessory:
3x Overhead Squat x6
     Plank x:30 (RKC)
     KB Swing x12

Cool Down:
Stretch, Foam Roll, and Breathing Drills

WOD 12/15/14

UPPER

Warm Up:
2x Bear Crawl x10m
     Pull Aparts x25

Main Work:
Overhead Press 6x3

Accessory:
T-Bar Row 3x25

3x Floor Press x8
     Curl x10
     Weighted Crunch x20

Cool Down:
Stretch & Foam Roll

WOD 12/12/14

LOWER

Warm Up:
2x Cossack Squat x8 ea.
     Ham Curl x12

Box Jump x6 (singles)

Main Work:
Modified Deadlift (against red bands) 5x5

Accessory:
2x Overhead Squat x6
     KB Swing x15
     Hip Thrust x10 ea.

Cool Down:
Stretch & Foam Roll

WOD 12/11/14

UPPER

Warm Up:
2x Pull Aparts x25
     HK Bottoms Up KB Press x10 ea.

Jerk 6x2 (w/ Clean)

Main Work:
Close-Grip Bench (Against Red Bands) 5x5

Accessory:
HK Facepulls 4x20

3x Ring Dips x6
     Pull Ups x8
     Triceps Pushdown x25

Cool Down:
Stretch, Foam Roll, and Breathing Drills

WOD 12/9/14

LOWER

Warm Up:
2x Spiderman Crawls x10m
     Lateral Band Walk x12 ea.

Box Jumps x7

Main Work:
Front Squat 5x5

Accessory:
Jerk 3x5

2x Hamstring Curl x20
     Pull Through x15
     Weighted Crunch x20

Cool Down:
Stretch and Foam Roll

WOD 12/8/14

UPPER

Warm Up:
2x Pallof Press x10 ea.
     Pull Aparts x25

Main Work:
Overhead Press 5x5

Accessory:
Landmine Row 4x20

3x Push Ups x15
     Kayak Row x12 ea.
     Curls x10
     Shrugs x20

Cool Down:
Stretch and Foam Roll

WOD 12/4/14

LOWER

Warm Up:
2x Spiderman Crawls x10m
     Unilateral Glute Bridge x12 ea.

Box Jumps x8 (singles)

Main Work:
Modified Deadlift 6x6 w/ Red Bands

Accessory:
DE Squat 6x3

3x Ham Curls x15
     RKC Plank x :30

Cool Down:
Stretch & Foam Roll

WOD 12/3/14

UPPER

Warm Up:
2x Pull Aparts x20
     Bottoms Up KB Press x10 ea.

Clean & Jerk 5x1

Main Work:
Close-Grip Bench 6x6

Accessory:
HK Unilateral Lat Pull Down 4x12 ea.

3x Dips x10
     EZ Bar Curl x15
     KB Crunch x20

Cool Down:
Stretch & Foam Roll

WOD 11/25/14

UPPER

Warm Up:
2x Bent KB Press x10
     Kayak Rows x10 ea.

Main Work:
4x Banded KB Press x15
     Landmine Row x20

Accessory:
3x Pull Ups x8
     Overhead Extension x20
     Weighed Crunch x25

Conditioning:
Row 1000m AFAP

Cool Down:
Stretch & Foam Roll

WOD 11/24/14

LOWER

Warm Up:
2x Lateral Band Walks x10m
     Sumo Goblet Squat x8

Box Jumps x9

Main Work:
Squats 5x5 (against bands)

Accessory:
3x Front Squat x6
     KB Crunch x20
     KB Swing x15

Cool Down:
Stretch and Foam Roll

WOD 11/20/14

LOWER

Warm Up:
2x Unilateral Hip Thrust x10 ea.
     Bear Crawl x10m

Box Jumps x8

Main Work:
Front Squat to 3RM

Accessory:
3x Snatch Grip High Pull x6
     Swiss Ball Leg Curl x12
     Weighted Crunch x20

Cool Down:
Stretch & Foam Roll

WOD 11/19/14

UPPER

Warm Up:
2x Band Pull Aparts x30
     Pallof Press x10 ea.

Main Work:
3x Banded KB Bench Press x20
     Face Pull x25

Accessory:
Curls 10x10
Overhead Extension 5x10
KB Crunch 2x20

Cool Down:
Stretch & Foam Roll