4/29/13

Ssp


warmup
Skip
Shuffle
Crawl
Back and sprint
Handstand pushup
Burpees and getups
explosive
"jump up,over,sprint"
strength
spd dead sumo
hypertrophy
backstep lunge
conditioning
Sled push
Prehab
Ham/glute bridge

Bcc

warmup
Skip
Shuffle
Crawl
Back and sprint
Handstand pushup
explosive
5 squat jumps to sprint
strength
spd dead sumo
Metcon
Sled push
backstep lunge
Burpees and getups
Prehab
Ham/glute bridge

4/27/13

Ssp

warmup
hi knee
butt kick
shuffle
carioca
skip
backpeddle
strength
db bench 4x6
max deadlift establish a 1rm
spd
 1 leg box jump 15 reps each leg, take time btwn jumps, each jump is a max
30m x5, 90sec btwn sprints
sled 3 laps



Bcc

warmup
hi knee
butt kick
shuffle
carioca
skip
backpeddle
strength
db bench 4x6
max deadlift establish a 1rm
spd
box jump 4x5 fast and high
30m x5 rest 1 min btwn sprints
sled 3 laps

4/25/13

Ssp


warmup
good mornings
bar rack stretch
"band shoulder stretch 1,2,3"
t-spine mobs
hip flex stretch
strength
max cleans 7x1, establish a 1rm
jerk 6x1@85%+
skill
overhead squats 4x5 load yourself but not to failure
spd
4x30@75%, 3x100@90%+



Bcc

warmup
good mornings
bar rack stretch
"band shoulder stretch 1,2,3"
t-spine mobs
hip flex stretch
strength
max cleans 6x1 establish a 1rm
jerk 5x1@85%+
overhead squats 3x5@75%
spd
100m x3@85%+
Con 3rds
Row 500m
20 burpees
25 2x unders/75 1x unders

4/23/13

Ssp


warmup
hi knee
butt kick
shuffle
carioca
skip
backpeddle
Plyo/spd
Jump squats 4x5 rest as needed
200m x3 rest 4 minutes btwn sprints
strength
banded bench 7x2 max effort
farmer carry 5 laps
con
pull-ups 5 with1 min rest as many rds as possible up to 10
Battle ropes 6x20sec, rest 1 min



Bcc

warmup
hi knee
butt kick
shuffle
carioca
skip
backpeddle
Plyo/spd
Jump squats 4x5
200m x2 rest 2min btwn sprints
strength
banded bench 5x3 max effort
Racked heavy carry 5 laps
con
30 kbs
Run 200m
Rest 1min
Run 200m
30kbs
Rest 1 min
30kbs
Run 200m

4/22/13

Ssp

warmup
knee tuck
toe grab
lunge and raise
lateral lunge
march
jax
spd
T-test 6 attempts
strength
spd deadlift 7x2@60%
front squat 4x3@70%
clean cheat 2x8 @135/75-85/45
strict press 5x2
bent over bb row 3x8
skill
dips 3x8
kips



Bcc

warmup
knee tuck
toe grab
lunge and raise
lateral lunge
march
jax
spd
T-test 4 attempts
strength
front squat 4x3@70%
clean cheat 2x8
strict press 5x2
bent over bb row 3x10
wod 3rds
dips 30sec
Pull-ups 30 sec
deadlift 30 sec @ 185/135-135/95

4/20/13

ssp

warmup
good mornings
bar rack stretch
band shoulder stretch 1,2,3
t-spine mobs
hip flex stretch
strength
db bench 4x8 3rd set should be a max. drop lbs down to get the reps on the 4th set
max deadlift set of 2
spd
400m x2, rest as needed

bcc

warmup
good mornings
bar rack stretch
band shoulder stretch 1,2,3
t-spine mobs
hip flex stretch
strength
db bench 4x8 3rd set should be a max. drop lbs down to get the reps on the 4th set
max deadlift set of 2
spd
400m x3, rest 2 min btwn sprints
con
band core series 2x10each (front plank and row, front plank and press, side plank and row, side plank and press)

4/18/13

Ssp

warmup
hi knee
butt kick
shuffle
carioca
skip
backpeddle
strength
2 rep max clean
2 rep max jerk
skill
overhead squats 4x4 @60% of 1rm
spd
100m @75, 85, 100, 90, 90%, rest as much as needed

Bcc

warmup circuit - 30m passes, 2times through
hi knee
butt kick
shuffle
carioca
skip
backpeddle
strength
Clean cluster 2-2-2 rest 30 seconds between 2's, rest 2 min btwn each cluster, x3 clusters
jerk - establish a heavy set of two
overhead squats 4x5, rest 1 min btwn sets
spd
100m x5, rest 2 min btwn runs, keep times within 1 sec of the previous
wod 3-6-9-12-15-18
lunge each side holding 5's,10,15,20,25,30's
Sit-up holding 20/10 lb medball