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Top notch sports performance training for athletes of all ages.


It's time to realize that you can't keep doing the same things over and over and expect different results.

Work out for a week. Completely free.

22
Jan

01.22.2014 – Wednesday

DAILY WOD

Team Workout – Teams of 3:

Control – 100’ Bear Crawl

Box Jumps

Double Unders

In this WOD, one person does bear crawls while the second person does box jumps and the third does double unders. When the bear crawls are finished, that person will rotate through. The WOD is over when the team has completed a total of 375 BoxJumps.

Exit

Mobilize

26
Dec

12.26.2014 – Friday

Phase 1

Every 3m for 21m:

R1– Power Snatch Practice

R2– Hang Power Snatch Practice

R3– High Hang Power Snatch practice

R4-7– 12m AMRAP for technique of:

3 Power Snatch

5 Hanging Knee Raises

30 sec Superman Hold

Practice 2m, Jump rope 1min

Phase 2

Every 3m for 21m;

1 Snatch (Squat)

1 (Low) Hang Snatch (Squat)

1 High Hang Snatch (Squat)

1 Power Snatch

*Follow snatches with 1m

max effort strict pullups

2 Warmups/5 Work Sets

Daily WOD

Every 3m for 15m:

10 OHS 95/65#

ME Double Unders to the

2:00 mark; then rest for the

3rd minute. Score total double unders

24
Dec

12.24.2014 – Wednesday

Daily WOD

12 Days of Christmas

1 Squat Snatch @ 155/105#

2 Deadlift 155/105#

3 Box Jumps 30/24′′

4 Hang Squat Clean @ 155/105#

5 Bar Facing Burpees

6 Push Press @ 155/105#

7 Pistols (alternating)

8 Toes to Bar

9 Ball Slam 60/40#

10 Chest to Bar Pullups

11 KB Swings 60/45#

12 Front Squats @ 155/105#

(no racks)

*Must use the same barbell

weight throughout the WOD.

Scale as necessary, and don’t

let athletes attempt to RX this

if they can’t do the movements with SOLID

technique.

23
Dec

12.23.2014 – Tuesday

Phase 1

Every 3m for 21m:

R1– Power Clean Practice

R2– Hang Power Clean Practice

R3– High Hang Power Clean Practice

R4-7– 12m AMRAP for technique of:

3 Power Cleans

2 Pullup Negatives

10 Band Pull Apart

*Practice 2m, jump rope 1min

Phase 2

Every 3m for 21m;

1 Clean (Squat)

1 (Low) Hang Clean (Squat)

1 High Hang Clean (Squat)

2 Jerks any style

*Follow cleans w/ 15 band

pull aparts/30sec double

under practice

2 Warmups/5 Work Sets

Daily WOD

Complete for Time:

10-9-8-7-6-5-4-3-2-1 of:

KB Swings 45/35#

Knees to Elbows

Double Unders

22
Dec

12.22.2014 – Monday

Phase 1

Every 3m for 30m:

Rounds 1-5:

Back Squats 8-10 OR 4 reps

15 Flutter Kicks

15 Supermans

Rounds 6-10:

Shoulder Press 8-10 OR 4 reps

25 Mountain Climbers each leg

Phase 2

Back Squat/Shoulder Press

75% x 5

85% x 3

95% x 1+

75% x ME

(Using 90% 1RM)

Then

5 Rounds of

5 Barbell Good Mornings

(add weight from last week)

10 DB Rear Delt Fly

Daily WOD

Complete 3 Rounds, each for

Max Reps of:

2m Thrusters 95/65#

1m Lateral Jumps (ea)

1m Rest

19
Dec

12.19.2014 – Friday

Phase 1

Every 3m for 18m:

R1– 1st Pull of Clean Practice

R2– 2ndPull Practice

R3– High Hang Power Clean Practice

R4-6– 9m AMRAP for technique of:

3 Power Cleans

5 Barbell Good Mornings

30 sec Superman Hold

*Practice 2m, Jump rope 1min

Phase 2

Every 4m for 20m:

2 Power Clean

2 Hang Power clean

1 Push Jerk

*Follow this with 1m max

effort strict pullups

*First Round is warmup for

the complex, after that is 4

work sets – they increase in

weight each round and the 4

work sets should be at least

80% of 1RM Clean

Daily WOD

“Grace” meets “Annie”

Complete 5 Rounds for time:

6 Clean & Jerks 135/95#

30 Double Unders

30 Abmat Situps

18
Dec

12.18.2014 – Thursday

Phase 1

Every 3m for 30m:

Rounds 1-5:

Deadlift 8-10 OR 4-6

2 Pullup/Ring Row Negatives

5 Bulgarian Split Squat each

Rounds 6-10:

Front Squat 8-10 OR 4-6

2 Pullup/Ring Row Negatives

20 Hip Bridge

Phase 2

Deadlift

70% x 3

80% x 3

90% x 3+

70% x ME

Then

5 Rounds of

8-10 Reps Front Squat ss w/

5 reps each leg of weighted

Bulgarian split squats

Daily WOD

Complete AMRAP in 12m of:

50 single unders

15 KB Swings 45/35#

15 Pushups

*If they did Wednesday’s

WOD, DON’T ALLOW the to

RX+ this WOD. Tell them it’s

a recovery WOD from Wednesday.

17
Dec

12.17.2014 – Wednesday

Daily WOD

Teams of 2 complete for time:

42-30-18 of:

Bear Complex 135/95#

Box Jumps 30”/24”

*One person works while the

other does Dead Bug Hold

**2 min team bar hang after

each round is complete

16
Dec

12.16.2014 – Tuesday

Phase 1

Every 3m for 18m

R1– 1st Pull of Snatch Practice

R2– 2nd Pull Practice

R3– High Hang Power Snatch Practice

R4-6– 9m AMRAP for technique of:

3 Power Snatches

30 Second Plank Hold

30 Second Side Plank Each

Side **Practice 2m, jump

rope 1min

Phase 2

Every 4m for 20m;

2 Power Snatch,

2 Hang Power Snatch

*Follow this with 1 min max

effort strict pullups

*First Round is warmup for

the complex, after that is 4

work sets – they increase in

weight each round and the 4

work sets should be at least

80% of 1RM Snatch

Daily WOD

Every 2m for 12m

8 DB Power Snatch AHAP

(4/4 alternating arms)

Max Effort Burpees

(Score is total reps burpees)

15
Dec

12.15.2014 – Monday

Phase 1

Every 3m for 30m:

Rounds 1-5:

Back Squats 8-10 OR 4-6

20 mountain climbers ea, 20

flutter kicks each

Rounds 6-10

Shoulder Press 8-10 OR 4-6

10 Rear Delt Fly (technique)

20 Supermans

Phase 2

Back Squat/Shoulder Press

70% x 3

80% x 3

90% x 3+

70% x ME

Then

5 Rounds of

5 Barbell Good Mornings (add

weight from last week)

10 DB Rear Delt Fly

Daily WOD

Complete an Ascending

ladder for max reps in 8m of:

Thrusters 115/75#

Manmakers 45/30#’s