Wednesday, July 28

Broad Fitness

Warm-up

Run 400m
Top Mobility
Bottom Mobility
10 Ninja Mobility
10 Russian Lunge
15 Squats
15 Jump Squats
20 Ring Rows
x3 w/ bar
5 Deadlift
5 Backsquat
5 Goodmornings

WOD

“Roy”
5 Rounds
15 Deadlift (225/135)
20 Box jumps (24″)
25 Pull-ups

Sport Specific

Warm-up

Position Specific

Strength

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

Metcon

Complete 15 rounds:
Sprint 40 yards
*1:3 – work:rest

Monday, July 26

Broad Fitness

Warm-up

Run 400m
Top Mobility
Bottom Mobility
50 Double Unders
10 Ninja Sit-ups
10 KTE
10 Russian Lunge/ PS
10 Bear Squat Push-ups
15 Wall Balls
10 Ball Slams
20 Ring Rows

WOD

“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Sport Specific

Warm-up

Position Specific

Strength

Press 3×5 (add 5 lbs to last workout)

Metcon

Complete as many rounds as possible in 12 minutes:
30 Overhead Walking Lunge 45 lb plate
15 Ring Dips
*Plate has to be locked overhead with straight arms.
*15 lunges with right leg, 15 lunges with left leg.
*Back knee has to touch the ground to count as a rep.

Thursday, July 22

Broad Fitness and Sport Specific

Warm-up

Run 400m
Top Mobility
Bottom Mobility
10 Ninja Mobility
10 Russian Lunge
20 Ring Rows
20 Sit-ups
20 KBS

WOD

Run 1200 m
63 Russian Swings
36 Pull-ups
Run 800 m
42 Russian Swings
24 Pull-ups
Run 400m
21 Russian Swings
12 Pull-ups

Wednesday, July 21

Broad Fitness

Warm-up

Row 500m
Top Mobility
Bottom Mobility
10 Ninja Mobility
50 Double Unders
50 Box Jumps
x3 w/ bar
5 Deadlift
5 Clean Grip High Pull
5 Hang Power Clean
5 Push Press

WOD

5 Rounds
5 Power Clean (155/95)
4 Handstand Push-Ups or 30m Bearcrawl

Sport Specific

Warm-up

Position Specific

Strength

Deadlift
5RM (Add 10lbs to last workout)

Metcon

5 Rounds
5 Deadlift (80% 5RM)
10 Box Jumps (Highest Box Possible)
20 Double Unders

Tuesday, July 20

Broad Fitness

Warm-up

Row 500m
Top Mobility
Bottom Mobility
100 Jumping Jacks
10 Ninja Sit-ups
10 KB Turkish Get-ups /PS
10 Broad Jumps
x3 w/ bar
5 Deadlift
5 Good Mornings
5 Back Squat

WOD

Deadlift 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads)

Sport Specific

Warm-up

Position Specific

Strength

Press 3×5 (add 5 lbs to last workout)
Ring Dips 5 x max reps

Metcon

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

Monday, July 19

Broad Fitness

Warm-up

Run 400m
Top Mobility
Bottom Mobility
10 Ninja Mobility
50 Double Unders
x3    10 Ring Rows
10 DB Push Press
10 Squats
10 KTE
10 Wall Ball

WOD

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Sport Specific

Warm-up

Position Specific

Strength

Squat
3-3-3-3-3-3

Metcon

6 rounds for time:
12 Barbell Walking Lunges @ 40% of 1 RM Squat (6 each side)
Sprint 200 meters
*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
*make sure to step out into a long enough lunge where your front knee is even with your front toe.

Thursday, July 15

Broad Fitness and Sport Specific

Warm-up

Run 400m
Top Mobility
Bottom Mobility
10 Ninja Mobility
10 Russian Lunge /PS
10 Jump Squats
10 Bear Squat Push-ups
1:00 Handstand Hold
20 Ring Rows
20 Squats

WOD

“Cindy”
AMRAP in 20 min
5 Pull-ups
10 Push-ups
15 Squats

Wednesday, July 14

Broad Fitness and Sport Specific

Warm-up

Row 500m
Top Mobility
Bottom Mobility
10 Ninja Mobility
50 Double Unders
50 Box Jumps
x3 w/ bar
5 Deadlift
5 Clean Grip High Pull
5 Hang Power Clean

WOD

Perform the following on the minute for 25 minutes:
2 Power Cleans @ 80%-90% of 1 RM
*For every round not completed, assess 5 strict chin ups as penalty.