Mwod:  Roll upper back, chest & shoulders with lacrosse ball x 1min each part, Roll legs x 2mins/side, Frog stretch x 1 min, Band shoulder stretch x 30 sec x 3 ways

.....................................................................

Bench- 5 @ 65%, 5 @ 75%, 5 or more @ 85%
ss
Band face pulls x 10
.....................................................................



WOD: Every Minute on the Minute for 10 Minutes

2 Burpees
2 Deadlifts (85%)

JUNE 28th- BENCHMARK

80% Max Squat set
Chins Max set
Clean & Press (75/135) Max reps in 2 mins
Push ups Max set
Burpees Max reps in 2 mins
DUBS Max reps in 2 mins
500m Row for time

Mwod:  Roll glutes w lacrosse ball x 1 min/side, Roll calves with lacrosse ball x 1 min/side, Super frog w plate x 1min/side, Tspine ext on roller x 20
-----------------------

T-get ups- work up to 1RM/arm

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

WOD For Time:  15 min limit

100 Wall balls
  75 Pull Aparts
  50 KB swings
  25 Box Jumps
Remainder of time limit with Dubs:  How many can you get?

Tuesday June 25/2013

MWOD: Roll upper back and quads x 1minute/side
              Stretch Wrist and Farearms on floor x 1minute
              Couch stretch x 1minute/side
              Band lat/tri stretch from rack x 1minute/side

Lift: Squat Cleans work up to 3RM

WOD: AMRAP 2,3,4,5,6 ++++
 2 Burpees
2 Push-Ups
2 DB Snatch/arm

3 Burpees
3 Push -Ups
3 DB Snatch/arm
++++++++++

MWOD: Roll Quads and upper back x 1min/each
               Roll Glutes with Lacrosse Ball 1min/side
               Couch stretch x1min/side
               Outside hip stretch on box
---------------------------------------------------

LIFT: Squat 5@ 75%, 3@ 85%, 1 or more @ 95%
------------------------------

WOD:''Abdominus''
         15mins AMRAP

        Front Plank + Touch x10
        V-ups x10
        Russian Twist (MedBall) x10
        Toes to bar x10

Saturday June 21/2013

MWOD: Stretch Wrist and Forearms on floor x 1minutes/side
               Band Tri/lat stretch from rack x 1 minute/side
               Frog Stretch x 2minutes 
   
LIFT : Front Squats 5 x 8 reps 

WOD: 4 Rnds for time
1 lap of building (300m row if raining)  
5 Thursters
10 Burpee Broad jumps

Thursday June 20,2013

MWOD:Roll Upper Back and Legs x 2minutes
                      Lax ball chest and armpits  x 1minutes/side
         Roll Triceps on bar x 1 minute/side
             Outside Hip Stretch x 2 minutes/side
    Couch Stretch x 1 minutes/side

Lift- Bench Press - 5@75%, 3@85%, max reps 95%

Skill - Pendlay Rows - 6 minutes 

 WOD:

21-15-9-6

Row for Cals

Wipers

Lunges

Pendlay Rows

Burpees 

Mwod:  Roll upper back and lats x 1min per, Couch x 1min/side, Lacrosse ball glutes x 1min/side, Outside hip on box x 1min/side, Roll chest w lacrosse ball x 1 min

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

Deadlift: 5 @ 75%, 3 @ 85%, 1 or more @ 95%

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

WOD for time

10 Sit ups
21 KB swings
21 Box Jumps

15 Sit ups
18 KB swings
18 Box Jumps

20 Sit ups
15 KB swings
15 Box jumps

25 Sit ups
12 KB swings
12 Box jumps

20 Sit ups
9 KB swings
9 Box jumps

15 Sit ups
6 KB swings
6 Box jumps

10 Sit ups
3 KB Swings
3 Box Jumps

Tuesday June 18,2013

MWOD: Lax Ball upper back + shoulders on floor x 3minutes
               Stretch Calves and Ankles x 2 minutes/side
               T-Spine Extension on roller x 25 reps
MWOD SKILL: Review Reverse Ballerina

Lift: Push Press/ Jerk
          5x8reps

WOD: "42" (Happy Birthday Issy)
42 Thursters
42 Situps
42 Band Pull Aparts
42 Db Side Raises
42 Lying Leg Raises

Mwod:  Roll quads, IT bands and calves x 15-20 passes each spot, Couch stretch x 2 mins/side, Frog x 1 min, Roll glutes & low back with lacrosse ball


Squat:  3 @70%, 3 @80%, 3 or more @ 90%

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

“Cindy”
As many rounds in 20 minutes of:
5 Chins
10 Push Ups
15 Squats

Saturday June 15,2013

MWOD: Couch Stretch x 2minutes/leg

               Band hamstring stretch x 2/leg

               Band shoulder traction x 1minute/arm

               Outside hip stretch on box x 2minutes/leg

              

LIFT:  T- Get-Ups 4 x 5/arm

 Skill: Cleans x 5minutes

WOD         6 rounds for time:                       

                     20 KB swings
                      4 Cleans (75/135)

                      10 Body rows

MWOD: Roll Quads, Glutes and calves x 1min/sides
               Couch stretch x 1min/side
               Band Hamstring from rack x1min/side
               Stick EXT Rotation x 1min/side
-------------------------------

LIFT: Squat- 5@ 75%, 3@ 85%, Max reps @ 95%
-----------------------------------

WOD:                   21-15-9-6
                              DB Snatch
                              Push ups
                              Row for Cals

MWOD: SL Flexion / EXT on box x 1 min/side

              Lax Ball Shoulder Rotators on Floor x 1min/side

              Bottom Squat x 1min

              Stretch Calves/ Ankles x 1 min/side

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

 

LIFT: Miltitary Press 4x4

                   ss.

           Strict chin ups 4x4

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

 

SKILL: Goodmorning x 3 mins

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

 

WOD:                   BB Complex - 6 reps of everything, rest 90sec 5,4,3,4,5,6reps (45/65)

                                                
                                                 Deadlift

                                                 RDL

                                                 Bent Over Row

                                                 Power Clean

                                                 Front Squat

                                                 Push Press

                                                 Back Squat

                                                 Goodmorning

Tuesday June 11,2013

MWOD: Roll Upper back + lats with Lacrosse Ball on Floor, Pre-Squat Hip Opener x1min/side, Band lat Stretch w/ retraction x10/side,  OH Extension on Roller + Barbell

Skill : Overhead Squat -6 minutes

LIFT: Deadlift - 3 @ 70%, 3 @ 80%, 3 or more @ 90%

WOD
4 rounds for time
Farmers walk down and back x 2
DB Rows x 10/ARM
20 OH Lunges (DB's or plate)
Farmers walk Down and Back x 2
T-Get-ups x 8/Arm
DB Rows x 10/ARM
Farmers walk down and back x 2
20 DB Lunges

Mwod:  Roll upper back & lats x 2mins, Roll tricep on floor with barbell x 1min/side,  Couch x 2mins/side, Bully stretch x 30sec/side
---------------------------------------------------

Bench:  3 @70%, 3@ 80%, 3 or more @ 90%

ss Pull aparts x 15

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

"FIGHT GONE BAD"

3x5 min rounds no rest between exercises
1 min rest between rounds

Wall balls
SDHP (65/95)
Box jumps (20/24")
Push press (65/95)
Row (cals)

MWOD: Bottom Squat x 3 minutes
              Band lat stretch from rack x 1min/side,
              Stretch wrists & forearms on floor x 2 
              Rotator Smash and floss

Skill : Jerk x 6 minutes

Lift: 4 Cleans, 3 Jerk, 2 clean and jerks x 4

WOD: for time Dead-Thrubbin'
***
25 Thrusters (65/95)
5 Dead lifts (135/225)
50 Dubs
*
20 Thrusters
5 Dead lifts
40 Dubs
*
15 Thrusters
5 Dead lifts
30 Dubs
*
10 Thrusters
5 Dead lifts
20 Dubs
*
5 Thrusters
5 Dead lifts
10 Dubs

Thursdays June 6, 2013

MWOD:  Roll Upper Back and Legs x 2minutes
               Lax ball chest and armpits  x 1minutes/side
               Roll Triceps on bar x 1 minute/side
               Outside Hip Stretch x 2 minutes/side
               Couch Stretch x 1 minutes/side

Skill : Floor Press x 6 minutes

LIFT : Bench 5 @ 65%, 5 @ 75%, 5 or more @ 85%

WOD- 3-4 Rounds For Time
Squats x 30
Floor Press x 8
1 Arm DB Row x 10/side
Lunges x 15/legs
Battle Rope Slams x 30
Box Jumps x 20

Mwod:  Roll legs-make sure to get IT band and abductors x 2 mins/leg, Frog stretch x 2mins, PARTNER calf mash x 1min/leg, stretch calves x 2 mins per leg

::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

SQUAT- 3 @70%, 3 @ 80%, 3 or more @ 90%

::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

Review Power Cleans 5 mins:  Complete each rep!
.........................................................

As many rounds in 15 minutes of:

• Run a lap
• 15 Power cleans

If you want you can do this one as a partner WOD. One person runs while the other does burpees. Switch once you each complete your set. Either way, have fun!



June 4/13

MWOD: Roll Upper back x2min
               Tri Smash with Barbell on floor x1min/side
               Lacrosse Ball Lower back Smash x1min
               Band Hamstring from rack x1min/side

Skill : Spinal Stabilization x  5 minutes 

LIFT: Deadlift 5@65% 5@75% 5  or more @85%

AMRAP 6 Minutes
15 Body Rows
6 Tire Flips
15 Side Raises

AMRAP 6 Minutes 
30 Pull Aparts
10 Burpees
10 DB Military Press

AMRAP 6 Minutes  
10 Renegade Rows
Prowler Trip 
8 RDL

Mwod:  Roll upper back & lats x 2 mins each, Lacrosse ball chest & 1st rib x 1min/side, Band lat stretch from rack x 1min/side, Couch x 2 mins/side


Military Press- 4 x 6 reps

ss

Chins x 6


Wod:

As many rounds in 12 minutes:
10 Overhead Lunges (5 per leg) - 45/25 (plate)
20 Alternating DB snatches - 55/25
30 KB swings