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

4/16/13

Ssp

warmup
knee tuck stretch
toe grab quad stretch
lunge and raise
lateral lunge
march
jax
spd
t-test 4 attempts http://www.youtube.com/watch?v=-qbXjsPxCo4
strength
banded bench 5x5 stay light and fast
spd deadlift 5x5 @60% of 1rm
farmer carry 4x40m as heavy as possible
con
pullup emotm 5x3 max lbs
sled 3 laps medium weight stay fast

bcc

warmup

knee tuck
toe grab
lunge and raise
lateral lunge
march
jax
spd
t-test 6 attempts
strength circuit 4 times through
pushups 24/14 full reps, break into sets if you must
1 leg deadlift x8 @70/20lbs
resisted lateral steps x8steps
con - go through this as fast as possible
farmer carry 4x50m @100/40lbs each hand
sled 3 laps 4x50m heavy

4/15/13

Ssp

warmup
good mornings
bar rack stretch 1,2 http://www.youtube.com/watch?v=Un1PDhrU3h0 watch the whole vid, but the stretches are @4:50
band shoulder stretch 1,2,3
t-spine mobs http://www.youtube.com/watch?v=KKI6nhkEo4Q
hip flex stretch
spd
30m sprints 60%, 75%, 90%, 3x100%, 1-2mins rest btwn sets
strength
clean pull 4x5@ 50% of deadlift 1rm
front squat 4x5 @80%
clean cheat 3x8 @135/85-75/45 http://www.youtube.com/watch?v=uLkv4ee4WMk
strict press 4x5, establish a 5rm
bent over bb row 3x10
skill
dips 3x6, assisted if you need it
kips 7mins working the progression http://www.youtube.com/watch?v=QrigE0M7j4o



bcc


warmup
good mornings
bar rack stretch
band shoulder stretch 1,2,3
t-spine mobs
hip flex stretch
spd
30m sprints x8 rest 20 seconds btwn sprints
strength circuit - 4x5 each, do one lift right the other, rest 2 min btwn sets, go heavier each set
clean pull
clean cheat
front squat
strict press
wod 15-12-9
medball burpee 25/16lbs
pullup 
box jump

4/13/13

bcc

warmup
1 leg toe touch
1 leg glute bridge
dislocates
partner band pulls
iso lunges
strength
back squat speed @65%, 90 sec rest x7
bench 2 rep max, as it gets heavy, make sure you rest at least 2 min btwn sets
wod
amrap 10min
20kbs 70/40
20 wall balls
20 2x unders (or 60 1x unders) https://www.youtube.com/watch?v=UEDDjhuKm00
*go as heavy as possible on the kbs, go hard on the wod, make yourself uncomfortable

ssp

warmup
1 leg toe touch
1 leg glute bridge
dislocates
partner band pulls
iso lunges
strength
back squat heavy 2's as it gets heavy, make sure you rest at least 2 min btwn sets
bench heavy single
con
4x20kbs 70/40 rest 90 sec btwn sets
4x15 wall balls rest 1 min btwn sets, choose a heavy ball
2x30 2x unders (or 100 1x unders) rest 1min btwn sets

4/12/13

 bcc

warmup
ankle+wrist
leg swings
l pulls
squats
skill
db snatch latter 1-2-3-4-5-4-3-2-1each arm @60%, one set per minute
speed
200m x4 @ 90%, rest 2 mins btwn sets
strength
pullup 4x3 as heavy as possible, 90 sec rest btwn sets
body row 4x15 w/45 sec rest btwn sets


ssp

warmup
ankle+wrist
leg swings
l pulls
squats
skill
snatch max 1 rep, build up gradually, can be from the ground or hang
speed
100m x4 @ 90%, if you feel good, run your 2nd one @100%
strength
pullup heavy 5x2, 90 seconds rest
body row 4x15 w/45 sec rest btwn sets

4/10/13

bcc

warmup
1 leg toe touch
1 leg glute bridge
dislocates
partner band pulls
iso lunges
wod
21-15-9
clean+press 95/65 (choose a weight that you can get at least 15 in a row fresh)
burpee box jump 24"/18"
prehab
kneeling hip series x20e
lateral band steps 4x15
band pull through 3x12 https://www.youtube.com/watch?v=wOc-sCc9CSQ


ssp

warmup
1 leg toe touch
1 leg glute bridge
dislocates
partner band pulls
iso lunges
plyo
1 leg box jump 15 reps each
con
clean+press 3x10@50%
prehab
kneeling hip series x20e
lateral band steps 4x15
band pull through 3x12

4/9/13

bcc
warmup
ankle+wrist
leg swings
l pulls
squats
strength
bench 6x3@ 65%
hammer slam 3x12
speed
10m x6 sprint, burst out hard
x drill - http://www.youtube.com/watch?v=iPVP4D9aoag&list=UUrmcGzpBndizBJtosSCoXPQ&index=69
skips 8x20m

ssp
warmup
ankle+wrist
leg swings
l pulls
squats
strength
spd bench 3's @65%
hammer slam 3x12
speed
10m x6
x drill
skips 8x20m

4/8/13

4/8/13

bcc
warmup
1 leg toe touch
1 leg glute bridge
dislocates
partner band pulls
iso lunges
speed
distance toss 6 attempts
long shuttle x2
skill
db snatch work up to a heavy 2
strength
back squat 5x3max
pullup 4x8
wod
2 times through:
run 400m
25 dbl unders
20/12 pushups

ssp
warmup
1 leg toe touch
1 leg glute bridge
dislocates
partner band pulls
iso lunges
speed
distance toss
long shuttle
skill
snatch pull, snatch catch max
strength
banded back squat 5x4
pullup 4x8 as heavy as possible
con
stairs 6x3laps rest 30 sec btwn sets
dbl unders as many as possible in 1 min x2, rest 1 min btwn sets
100/50 pushups as fast as possible

4/6/13

bcc
warmup
ankle+wrist
leg swings
l pulls
squats
spd
hurdle series
strength
pullup 20 reps in as few sets as possible, if you can do more than 8, add resistance, use band if you cannot do more than 3
wod
deadlift 185/105x8
hspu 1min
deadlift 185/105x5
toes to bar 10 reps
rest 3min
repeat 3 times

ssp
warmup
ankle+wrist
leg swings
l pulls
squats
spd
hurdle series
strength
bench max 5's
pullup 20 reps in as few sets as possible, if you can do more than 8, add resistance, use band if you cannot do more than 3
con
deadlift 225/135x5 every min for 6 min
hspu 20on20ff x4
toes to bar 20on20off x4

4/5/13

bcc
warmup
1 leg toe touch
1 leg glute bridge
dislocates
partner band pulls
iso lunges
skill
db snatch 4x4 emotm
strength
back squat 5x3 heavy
con
sled push 20m x6 medium weight
lateral band steps 4x20

ssp
warmup
1 leg toe touch
1 leg glute bridge
dislocates
partner band pulls
iso lunges
skill
snatch 4x3 @60%, 90sec rest
strength
back squat 5x3 heavy
con
sled push 20m x6 medium weight
lateral band steps 4x20

4/3/13

bcc
warmup
ankle+wrist
leg swings
l pulls
squats
speed
reaction drill, 6-8reps
100m x8, rest 1 min btwn sets
strength
physio ham curls 4x15
slidepad knee tucks 4x12
db row 4x10 heavy

ssp
warmup
ankle+wrist
leg swings
l pulls
squats
speed
reaction drill, 6-8reps
30m x8, rest 1 min btwn sets
strength
physio ham curls 4x15
slidepad knee tucks 4x12
db row 4x10 heavy

4/2/13

bcc
warmup
1 leg toe touch
1 leg glute bridge
dislocates
partner band pulls
iso lunges
strength
bench 5's
wod
3rds
row 500m
12 burpees
12 kbs @50/30

ssp
warmup
1 leg toe touch
1 leg glute bridge
dislocates
partner band pulls
iso lunges
plyo
max box jumps+rebound jumps
strength
spd bench 5's @60%
con
4x12 kbs @70/40
max pushups x2
row 500m

 

4/1/13

 bcc
warmup
ankle+wrist
leg swings
l pulls
squats
skill
toes to bar 3x10
db snatch work up to a heavy set of 3
strength
back squat 4x5@%60
pullup amap in 4 sets
speed
400m x2
wod
10 hspu
40 burpees
40 situps
10 hspu

ssp
warmup
ankle+wrist
leg swings
l pulls
squats
skill
toes to bar 3x10
snatch  3's
strength
back squat 4x5@%60
pullup amap in 4 sets
speed
100m x4 @80%
con
max hspu x2
max situps 1minx2