MWOD: ROW X2MIN, COUCH STRETCH X1MIN/SIDE, BAND SHOULDER TRACTION X1MIN/SIDE, BOTTOM SQUAT X1MIN (PUSH KNEES OUT W/ ELBOWS.

SKILL: SQUAT CLEANS

LIFT: FRONT SQUAT - 5,5,5,3,3.

WOD: 7MIN AMRAP
FULL SQUAT CLEANS X3, X6, X9, X12...
V-UPS X3, X6, X9, X12...

(DO 3 OF EACH, THEN 6 OF EACH, THEN 9, AND THEN....)

MWOD: Roll Legs + Calves x2min/leg
               Roll Triceps on Barbell x1min/side
               BugaBall Armpit x 1min/side
               Couch Stretch x1min/side
---------------------------------

                                                          BENCHMARK
                                                   Max Reps For 2min/Event
 
                                                              CHINS
                                                 CLEAN & PRESS (75/135)
                                                          PUSH UPS
                                                             DUBS
                                                          BURPEES
                                                          500m ROW


**SATURDAY Morning and MONDAY Evening there will be
 regular bootcamp Times**

                                       HAVE AN AWESOME EASTER WEEKEND! :)

Mwod: Roll legs & calves x 2mins/leg, Lacrosse ball 1st rib, Band lat stretch x 1 min/side, Tspine extensions over roller x 20, Outside hip stretch on box x 1min/side
....................................

Skill: Snatch x 8 mins
.....................................

WOD:

10, 9, 8, 7....1, reps of:

Box Jumps

T get ups (20/45)

RDL's (95/135)

 

 

 

 

MWOD:Roll Glutes On Lax Ball x1min/side
              Roll IT Bands x1min/side
              Pre Squat Hip Opener x1min/side
------------------------

2 Count Paused Squat  4x4
-----------------------

6 rounds for time:
20 KB swings
4 Cleans (75/135)

Mwod:  Roll upper back & lats x 4 mins, Band lat stretch x 1 min/side, Frog stretch x 2 mins, Band hip stretch from rack x 2 mins/side
-----------------

Bench 5 x5 @ 85%
*If last cycle went well, meaning NOT MISSING ANY REPS(!), add 5 lbs to your working max*
----------

4 Rounds of:

Chins x5
SDHP x10 (65/95)
Pull Aparts x15
------------
Finisher:

Tabata sit up w/plank hold
(20 sec max sit ups, 10 sec in plank x8 rounds)

MWOD: Roll Upper back x2min
               Lacrosse ball shoulders and pecs x 1min/side
               Band Shoulder Traction x 1min/arm
               Bottom Squat x1min
-------------------------------

SKILL: SNATCH x 10 minutes

--------------------------

50 BW Squats
40 D.B Push Press
30 Push - ups
20 V-sits
10 Burpees
100 Jax
10 Burbees
20 v-sits
30 Push-ups
40 D.B Push Press
50 Weighted Lunges

MWOD:
A) Couch Stretch x 1min/side
B) Stretch calves and ankles
C) Hip Capsule stretch x 1min/side

LIFT:
Deadlift 5x3@ 85-90%

WOD:
"13.325"
15 minute time limit
150 wall balls
90 dubs
30 squat cleans (45)

Mwod:  Roll legs x 2 mins/side, Roll glutes w lacrosse ball x 1min/side, Band hamstring x 1 min/side, Roll chest & shoulders w lacrosse ball x 2 mins

---------------------------------------

Chins & Push ups- 5 rounds max reps

-----------------------------------------------

Tabata Intervals for reps
6 rounds each of 20/10 split

-Alternating DB snatch (25/45)
-Pull Aparts
-Rower
-KB Swings
-Side Raises

MWOD: Row 2mins easy
               Roll Traps + Upper Back x 3mins
               Band Shoulder Traction x 1min/arm
               Stretch Calves + Ankles x 1min/side
 -------------------------------------

PUSH PRESS - 5,3,1,1,1
------------------

21-15-9 Reps for time
 Renegade Rows
   Split Squats
      Burpees

Mwod:  Roll legs x 2 mins, Couch stretch x 2 mins/side, Band frog stretch x 2 mins, Stick shoulder capsule stretch x 1 min/side


-------------------------------

Squats- 5 x3 reps @ 88-90%

----------------

“Annie”
50,40,30,20,10 rep rounds for time:

*Double Unders
*Sit-ups

Mwod:  Roll upper back and lats x 2 mins, Stretch wrists and forearms x 1 min/side, Couch x 2 mins/side, Roll glutes w lacrosse ball x 1min/side

--------------------------------------------------------------

2 ct pause DB Bench 4 x 6 reps

ss

Chins x 3 reps

--------------------

WOD:  DB COMPLEX X 6 ROUNDS

*No rest between exercises*

6 Lunges/leg
6 Alternating DB snatch/side
6 Thrusters
6 DB rows/arm
6 RDLS

Rest 30 sec

WOD Mar 14/13

MWOD: 
Low Band Tri/lat stretch X1 min per side,
Stretch wrists and forearms X1 min per side
Band distracted hamstrings X1 min per side


Skill:  Push press/ Box Jump  8 mins

Lift:  T-get-ups 3X5/arm  (work up to a heavy 5)

WOD:  CFG 13.2

10 min amrap

Push press/jerk X5 (75/115)
Deadlift            X10  (75/115)
Box Jump         X15  (20"/24")

Mwod:  Test bottom squat position, Roll legs (focus on hip flexors) x 2 mins/side, Partner calf mash x 1min/calf, Hip capsule stretch x 2mins/side..See video below.  Re-test bottom squat position.  Did you make some change????





Squat:  5 x 5 reps @ 85%
*if last squat cycle went well, add 5lbs to your WORKING MAX.

-------

Wod

5 rounds for time:

12 V-ups
 8 Chins
 6 Squat Cleans - 95/65

MWOD: Lax Ball Glutes x1min/side
Outside Hip on Box or Bench x1min/side
Band Lat/Tricep stretch x1min/side
--------------------------------------------------

Skill: Snatch Drills 5min

Lift: Bench 6x2 @95-97%

WOD: 1RFT
- Row 20 cals
- Db row x10/arm(30/50)
- row 20 cals
- Barbell Row x15
- Band Pull-Aparts
- Row 20 Cals
- 3 Way Shoulders x10/dir/(5/10)

Mwod:  Roll legs w roller x 2 mins/side, Lacrosse ball upper back on floor x 1 min,  Couch stretch x 2mins/side, Outside hip stretch on box x 1min/side
------------------------------------------------------------------


Deadlifts 5 x 5 @80-85% 

*If last DL sessions have gone well, add 5lbs to your working max

---------------------------------------------


AMRAP in 5 min
5 Chins
5 Burpees
10 SDHP 95/65

Rest 1 min

AMRAP in 5 min
10 DB Push press 30/50
10  Back Extensions

Rest 1 min

AMRAP in 5 min
20 DU’s
20 Battle Rope slams

Mwod:  Roll legs & calves x 2mins/leg, Lacrosse ball 1st rib, Band lat stretch x 1 min/side, Tspine extensions over roller x 20, Outside hip stretch on box x 1min/side
....................................

Skill: OH squat x 5 mins
.....................................

WOD:

 

10, 9, 8, 7....1, 2, 3 4....10 reps of:

 

OH SQUAT

DUBS

CLEANS

WOD: March 7

MWOD: Lax Ball Pec On Post x 1min/side
               Band Internal Rotation Stretch x1min/side
               Frog Stretch x 2mins
----------------------

Clean & Jerks 5x3         * Work Up to a HEAVY Triple

-------------------------

17 minute AMRAP of:
40 Burpees
30 DB Snatch, 20 / 30lbs
30 Burpees
30 DB Snatch, 25 / 40 lbs
20 Burpees
30 DB Snatch, 30 / 50 lbs
10 burpees
Max rep DB Snatch, 35/ 60 lbs

WOD: March 6

MWOD: Roll Quads + Glutes x4min,
               Band Hip Flexor Stretch From Rack x 2min,
               Lax Ball Pecs on post x 1min/side
               Roll Triceps + Biceps on Barbell x 1min/side

--------------------------------

BENCH  5x4 reps @ 85-90%
                  ss.
        Pull Aparts x15

------------------------

30-20-10 reps of:
Row for cal's
  Wipers
Body Rows
Rope slams

WOD: MARCH 5th

MWOD: Roll Quads + Glutes x 4min
               Couch Stretch x1min/side
               Lax Ball Pecs On Post x1min/side
               Stretch Wrists + Forearms x1min/side

------------------------

SQUAT  6x2 reps @ 90-95%

----------------------

Lunge buffet! AMRAP
Lunge down (25/45)
10 KB Swings (36/53)
5 Burpees
Lunge back
10 Alternating DB snatches (25/45)
10 V-ups

WOD March 4

Mwod:  Roll chest & shoulders with lacrosse ball x 1min/side, Band chest stretch x 1 min/side, Wall bottom squat x 2 mins, Band Hamstring x 2 mins/side
...............................

Chins & Push ups

5 rounds max reps

------------------------------

Alternating on the minute for 16 minutes:
15 BB Thrusters – 65/95
20 Box Jumps

Mwod:  Roll legs & upper back x 1min per,  Frog x 2mins, Lacrosse ball chest and shoulders x 1min/side, Stretch calves x 1 min/side

-------------------------------------

Squat 5 x 4 reps @ 85-87%

-------------------------------------

Complete for time:

21-15-9 reps of:

Deadlift 225/95
Weighted Sit ups
1 arm Alternating DB press 45/30