07.28.14

Warm-up 1) Mobility as needed 2a) 3x35 Dubs 2b) Rebounding box jump practice (No more than 50 reps total volume) Gymnastics 3) Pull A Barbell 4) Back squat week 10/ day 1, [1 x 4@ 60%, 1 x 4@70%, 1 x 4@ 80%, 1 x 3@90%, 2 x 4@ 90%] Conditioning 5) "Smoke screen" 500 row (0 Damper) 400 run 30 *KBS (70/53) *15 Goblet squat penalty after each break 20 Burpee over rower 10 **Narrow grip strict HSPU **hands under shoulders Rest the balance of 20 minutes x 2 rounds. Record time...

07.27.14

Rest Day

07.26.14

Warm-up 1) Mobility as needed 2) KB swing/ KB Goblet/ KB Snatch (2/2/2, 4/4/4, 6/6/6, 8/8/8) Gymnastics 3) Push A Make sure you factor into your volume the ring dips in the WOD. Barbell 4) Snatch to heavy, perform 3 singles at 90% of heavy 5) Clean to heavy single, perform 3 singles at 90% of heavy Conditioning 6) For time:  10 Rope climbs (15') 100-meter walking lunge 50 dips 100-meter walking lunge 10 muscle-ups

07.25.14

Warm-up 1) Mobility as needed 2) 60 sec Hollow hold/ 60 sec Superman hold x 3 Gymnastics 3) Pull B Barbell 4) Power jerk + Split jerk, 5 sets building 5) Back squat week 9/ day 3, [1 x 4@ 65%, 1 x 4@ 70%, 5 x 4@ 80%] Conditioning 6) 5 rounds for time, 10 Deadlifts (225/155) 20 wall-ball (20/14)

07.24.14

Rest day

07.23.14

Warm-up 1) Mobility as needed 2) Goblet squat/ Legless rope climb (determine reps as part of your warm-up) Gymnastics 3) Push B Barbell 4) Back squat week 9/ day 2, [1 x 3@ 60%, 1 x 3@ 70%, 1 x 4@ 80%, 1 x 3@ 90%, 2 x 5@ 85%] -If you have missed lifts on the first day of the cycle make sure you adjust your max lower as needed. Conditioning 5) "Triple 3" Row 3,000 meters 300 double-unders Run 3 miles

07.21.14

Warm-up 1) Mobility as needed 2) Russian KB breathing ladder (53/35) 1-15 Gymnastics 3) Pull A Barbell 4) Power clean to max in 8 minutes(strict cap), rest 2 minutes 8 Minute AMRAP of Max rep Power clean @90% of max Conditioning 5) Each round for time, rest 6 minutes after each round 3 rounds 30 Burpees 20 C2B pull-ups 10 Strict HSPU

07.21.14

Warm-up 1) Mobility as needed 2) Double-under Flight simulator 5-25-5 Gymnastics 3) Push A Barbell 4) Back squat week 9/ day 1, [1 x 3@ 65%, 1 x 4@ 75%, 3 x 4@ 85%, 1 x 5@ 90%] Conditioning 5) 5 rounds, each for time 10-15 UB Thrusters (95/65) 200 meter sprint rest 90 sec after each round rest 8 minutes 5 minute AMRAP 50 Push-press 50 Cal row

07.20.14

Rest Day Tomorrow will begin the "Intense Smolov Cycle". Get ready for more pain!

07.19.14

Warm-up 1) Mobility as needed 2) 4 x 250meter row, rest balance of 2 minutes Barbell 3) Snatch to max in 3 attempts 4) Clean and jerk to max in 3 attempts Gymnastics 5) Gymnastics Pull B Conditioning 6) Team Metcon, (Same sex teams of 3 or Crush teams) Follow the leader Each athlete: 100 Double-unders Each athlete: 15  CNJ (135/95) Each athlete: 30 Box jump over (30/24) As a team Men 70 Thrusters (135/95) 60 C2B pull-ups 20 Muscle-ups Women 70 Thrusters (9...