Wednesday, September 1

Broad Fitness

Warm-up

Top Mobility
Bottom Mobility
20 Ninja Mobility
x3 20 Squat
1:00 Handstand
10m Weighted Toe Drag
30 Hollow Rocks

WOD

With a 45 pound barbell
21-15-9
Turkish Get-ups, alternating arms

Sport Specific

Warm-up

Position Specific

Strength

Squat
5×3

Metcon

Complete 4 rounds:
You have 1 minute to complete the following…
Sprint 40 yards
30 KB Swings  – 2 pood
*rest 2 minutes between rounds.

Tuesday, August 31

Broad Fitness

Warm-up

Run 800m
Top Mobility
Bottom Mobility
10 Ninja Mobility
20 Russian Lunge
15 Ball Slams
25 Kettle Bell Swings
20 Box Jumps
15 Glute Ham Raises
10 Jump Squats
25 Wall Balls

WOD

Back Squat
3-3-3-3-3

Sport Specific

Warm-up

Position Specific

Strength

Rest Day

Metcon

4 Rounds
Max Rep Bench Press 225 lbs
Max Rep Strict Pull Ups
15 Medicine Ball Sit Up Throws 20 lbs
*For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat.

Monday, August 30

Broad Fitness

Warm-up

Run 400m
Top Mobility
Bottom Mobility
10 Ninja Mobility
100-Your Age Russian Swing
20 Supermans
15m Bearcrawl F/B
10 GHD Hip Extension
20 DB Push Press

WOD

21-18-15-12-9-6-3
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Sport Specific

Warm-up

Position Specific

Strength

Deadlift 5 RM (add 10lbs)

Metcon

5 Rounds
5 Power Cleans 185 lbs
20 Double Unders

Wednesday, August 25

Broad Fitness

Warm-up

Row 500m
Top Mobility
Bottom Mobility
10 Ninja Mobility
10 Russian Lunge
100- Your age Russian Swings
x3    10 GHD Hip Extension
10 Bear Squat Push-up
15 Hollow Rocks
10 Ring Rows

WOD

Tie a five-pound plate to hang an honest 18″ above your tiptoe reach
3 Rounds
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Sport Specific

Warm-up

Position Specific

Strength

Deadlift
5×3

Metcon

5 Rounds
15 Kettle Bell Swings
20 Pull-ups
5 Tire Flips

Tuesday, August 24

Broad Fitness

Warm-up

800m Medicine Ball Run
Top Mobility
Bottom Mobility
10 Ninja Sit-ups
10 Russian Lunges
30 Jumping Lunges

WOD

400m Walking Lunge

Sport Specific

Warm-up

Position Specific

Strength

Rest Day

Metcon

21, 15, 9
Push Press 135 lbs
Ring Dips
Burpee
Calorie Row

Monday, August 23

Broad Fitness

Warm-up

Run 400m
Top Mobility
Bottom Mobility
10 Ninja Mobility
50 Double Unders
10 Turkish Get-ups/PS
x3    10 Bear Squat Push-ups
20 Sit-ups
5 Broad Jumps
10 Lunges

WOD

30-25-20-15-10
Burpees
Box jumps, 24 inch box
Toes to bar

Sport Specific

Warm-up

Position Specific

Strength

Squat 3×5 (add 5lbs)
Press 3×5 (add 5lbs)

Metcon

2 Rounds
5 Push Ups
Sprint 100 yards
10 Push Ups
Sprint 80 yards
15 Push Ups
Sprint 60 yards
20 Push Ups
Sprint 40 yards

Thursday, August 19

Broad Fitness

Warm-up

Row 750m
100 Double Unders
x3    10 Ring Rows
1:00 Handstand Hold
10 GHD Sit-ups

WOD

Weighted Pull-ups
1-1-1-1-1-1-1
Then 15 Tire Flips

Sport Specific

Warm-up

Position Specific

Saturday WOD

Strength

Power Clean
3-3-3-3-3

Metcon

8 Rounds
5 Power Snatches 95 lbs
Row 200 meters

Sunday WOD

10 40m Tire Pulls

Wednesday, August 18

Broad Fitness

Warm-up

Row 500m
Top Mobility
Bottom Mobility
10 Ninja Sit-ups
x3    1 Bearcrawl F/B
10m Weighted toe drag
10 Ring Rows
10 Push-ups
10 KTE

WOD

“Nate”
AMRAP in 20 min
2 Muscle-ups (Sub Pull-ups and Dips)
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Sport Specific

Warm-up

Position Specific

Strength

Squat 3×5 (add 5 lbs)
Bench 3×5 (add 5 lbs)

Metcon

21, 15, 9 reps of:
Push Jerk 135 lbs
Ball Slams 40 lbs
GHD Back Extension

Tuesday, August 17

Broad Fitness

Warm-up

Run 1200m

WOD

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round’s end point.

Sport Specific

Warm-up

Position Specific

Strength

RestDay

Metcon

5 Rounds
20 yd Bear Crawl – Crawl 10 yds turn and crawl back 10 yds
5 Back Squat 245#
10 Burpees