Thursday, July 1

Broad Fitness

Warm-up

Row 500m
Top Mobility
Bottom Mobility
10 Ninja Sit-ups
50 Double Unders
20 Ring Dips
20 Ring Rows
30 Hollow Rocks
30m Walking Lunge

WOD

10 Rounds
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Sport Specific

Warm-up

Position Specific

Strength

Power Snatch
1-1-1-1-1-1-1 (Find 1RM)

Metcon

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
KB Swings 2 pood
Sprint 40 yards
Start with 10 Kettle Bell Swings. Sprint 40 yards. Perform 9 Kettle Bell Swings. Sprint 40 yards. Perform 8 Kettle Bell Swings. Sprint 40 yards…down to…1 Kettle Bell Swing. Sprint 40 yards.

Wednesday, June 30

Broad Fitness

Warm-up

Row 500m
Top Mobility
Bottom Mobility
10 Ninja Sit-ups
10 Jump Squats
10 Jumping Lunges
5 Max Broad Jumps
5 Max Box Jumps
x2   w/ 45# Bar
5 Deadlift
5 SDHP
5 Hang Cleans
5 Squat Cleans

WOD

Power Clean
3-3-3-3-3-3-3

Sport Specific

Warm-up

Position Specific

Strength

Front Squat 3×5
Bench 3×5

Metcon

Complete:
4 x 20 yards (15 seconds rest)
Rest 30 seconds
4 x 30 yards (30 seconds rest)
Rest 1 minute
10 x 10 yard Flying Starts (30 seconds rest)
*Take 10 yards to accelerate for Flying Starts

Tuesday, June 29

Broad Fitness

Warm-up

Run 400m
Top Mobility
Bottom Mobility
10 Ninja Sit-ups
10 Turkish Get-ups/PS
x3    15m Bearcrawl F/B
15m Crabwalk F/B
10 Box Jumps
10 DB Push Press

WOD

5 Rounds
30m DB Overhead Walk (60/30#)
30 Wall Ball
30m DB Farmers Carry (60/30#)

Sport Specific

Warm-up

Position Specific

Strength

Deadlift 5 RM (add 5 lbs to last workout)

Metcon

6 Rounds
50 Yard Farmer’s Walk
Sprint 1/2 Gasser
*Go as heavy as possible for Farmer’s Walk
*Start by walking 50 yards for farmers walk, set weight down and sprint 1/2 gasser. Repeat.

Monday, June 28

Broad Fitness

Warm-up

Row 500m
Top Mobility
Bottom Mobility
10 Ninja Mobility
Run 100m Backward
15 Jumping Lunge
15 Jump Squats
10 Scorpion Stretch
x2    Weighted Toe Drag
10 Ring Rows
10 Russian Swings

WOD

“Helen”
3 Rounds
Run 400m
21 KBS (53/35#)
12 Pull-ups

Sport Specific

Warm-up

Position Specific

Strength

Squat
3×5 (Add 5lbs to last week)

Metcon

AMRAP in 15 Min
5 Any Way Overhead – 185 lbs
10 Push Ups
15 GHD Back Extensions
*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.

Thursday, June 24

Broad Fitness

Warm-up

Run 800m
100 Jumprope
50 Parallette Hopovers
5 Broad Jumps
20 Box Jumps
10 Jumpsquats
10 DB Push Press
1:00 Handstand Hold
20 KTE

WOD

Overhead Squat
1-1-1-1-1-1-1 (Find 1RM)

Sport Specific

Warm-up

Position Specific

Strength

Power Snatch
5×3 (80% 1RM)

Metcon

On the minute:
Complete 5 burpees and perform max rep 95 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.

Wednesday, June 23

Broad Fitness

Warm-up

Run 400m
Run 200m Backward
50m Powerskip
:30 Handstand Hold
:30 Plank Hold
:30 Table Top
x3    5 DB Deadlift
5 DB SDHP
5 DB Push Press
5 DB Thruster

WOD

5 Rounds
10 Dumbbell Thruster
20  Sit-ups

Sport Specific

Warm-up

Position Specific

Strength

Overhead Squat (3×5)
Incline Bench (3×5)

Metcon

Perform the following on the minute for 10 minutes:
3 Squats – 75% of 1 RM
Sprint 50 yards
5 Strict Chin Ups
*For every round not completed assess a 5 handstand push up penalty.

Tuesday, June 22

Broad Fitness

Warm-up

Row 500m
Top Mobility
Bottom Mobility
10 Ninja Sit-ups
20 Jumping Lunges
20 Box Jumps
10 Bear Squat Push-ups
20 Knees to Elbows
20 Ring Rows
20 Ring Dips

WOD

4 Rounds
Run 400m
15 Pull-ups
50 Push-ups

Sport Specific

Warm-up

Position Specific

Strength

Deadlift 5 RM (add 10 lbs to last workout)

Metcon

Do as many rounds as possible in 3 minutes. Take a 1 minute rest. Complete 5 times.
3 Power Cleans 155 lbs
6 Push Ups
9 Knees-To-Elbows

Monday, June 21

Broad Fitness

Warm-up

Run 400m
Top Mobility
Bottom Mobility
10 Ninja Sit-ups
100- Your Age Russian Swing
10 Russian Lunge/PS
15 Box Jump
20 Push-ups

WOD

5 Rounds
30m Overhead Walking Lunge (45/25#)
15 Burpees

Sport Specific

Warm-up

Position Specific

Strength

Squat 5×5
Press 5×5

Metcon

AMRAP in 15 Minutes
15 Dumbbell Thruster 45 lbs
500 Meter Row

Thursday, June 17

Broad Fitness

Warm-up

3 Rounds
5 Forward Rolls
5 Cartwheels
5 Broad Jumps
15m Crabwalk F/B
10m Weighted Toe Drag
10 GHD Extensions

WOD

15 rounds
5 Pull-ups
10 Push-ups
15 Squats

Sport Specific

Warm-up

Position Specific

Strength

Power Cleans 5×3 (set new PR)
Strict Chin Ups 3 x max reps

Metcon

Complete 10 rounds:
Sprint 100 meters
*Rest intervals – 3:1 (work : rest)

Wednesday, June 16

Broad Fitness

Warm-up

Run 800m
100m Power Skip
Top Mobility
Bottom Mobility
15 Russian Lunge /PS
20 Box Jumps
20 Jump Squats
20 Medicine Ball Cleans

WOD

“Elizabeth”
21-15-9
Clean 135 pounds
Ring dips

Sport Specific

Warm-up

Position Specific

Strength

Bench 3×5 (add 5 lbs to last workout)

Metcon

8 rounds of:
50 yard Farmer’s Walk
*Rest 90 seconds between efforts.
*Go as heavy as possible.
*Count a penalty for dropping or setting weight down during the 50 yards.
*Perform 1 burpee for every penalty.