MWOD: 1)Row 200m Easy Pace
                2) Self Calf Smash on Roller x 1 min/side
                3) Roll Lats + Upper Back x 4 mins
                4) Roll Quads + Glutes x 2 mins/side

 Bench Mark

Squat x 80% for max reps

Chins x1 Set max reps

Clean + Press x 2 minute max reps

Push-Ups x 1 set max reps

Burpees x 2 minute max reps

Dubs x 2 minutes max reps

500m Row

Mwod:  Roll upper back and legs x 2mins, Frog x 20, Pre squat hip opener x 1min/side, Calf stretch x 2mins/side

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

=================

3 rounds for time
20 DB snatches alternating (30/45)
20 DB Push Press (30/45)
20 Walking lunges (30/45)

MWOD: 1) Lax Ball chest on Post x 1 min/side
              2) Internal Rotation Stretch w/band from Post x 1 min/side
              3) Smash Triceps on Barbell Sleeve x 1 min/side
              4) Outside Hip Stretch x 2 mins for each side

SKILL: "MAN MAKERS" x 5 mins

LIFT: Bench Press - 5 at 75%, 3 at 85% and 1 or more at 95%

WOD: 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 (For Time)

              -Chins
              -Man Makers (20/35)

Mwod:  Roll upper back and legs x 2 mins, Couch stretch x 2mins/side, Band lat stretch x 1min per, Roll glutes w ball x 1 min/side

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

================================


4 rounds for time (20 min time limit)

40 KB swings
30 KB SDLHP
20 Cal row

Mwod:  Roll upper back x 1 min & t-spine extensions x 10, Pre-squat hip opener x 1 min/side, Lacrosse ball chest & traps/first rib x 1 min/side

 

------

 

 

Skill x 10 mins:

 

Clean & Jerk - Skill - 2 cleans + 1 Split Jerk x 4 sets

 

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

 

WOD: Liz Knock off

10 Rounds for time

 

10 Thrusters

10 V-ups

10 Dubs

MWOD: Brand tri/lat Stretch x 2 minutes/side
             Outside hip Stretch on box x 2 minute/side
             Smash triceps and forearms on bar x 1 minute/side
             Roll upper back and lats x 2 minute

LIFT: Bench 3@70% 3@80% 3+@90%

WOD:

15-12-9-12-15

Row For Cals
Toes to bar
Tire Flips
Chin ups

Mwod:  Roll legs and upper back x 4 mins, Band hamstring stretch x 1 min/side, stretch calves x 1 min/side, Roll chest & shoulders w ball x 1min, Frog x 2mins

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

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

For time:

20 DB Front squats (25/45)
30 Box jump (24/30)
40 KB swings (36/53)
50 Wall balls
60 Med Ball Russian twists

MWOD: Roll legs and upper back x 2 mins each, 
             Pre-squat hip opener x 1 min/side, 
             Outside hip stretch on box x 2 mins/side, 
             Lacrosse ball chest & upper back x 1 min per.

LIFT: Dead Lift 3@70%, 3@80% 3+@90%

WOD:

10-9-8-7-6-5-4-3-2-1

Power Cleans              
                                   
T-get-ups                        
                                    
Chin ups

MWOD: 1) Roll Forearm on Barbell Sleeve x 1 min / side
                 2) Stretch Wrists + Forearms
                 3) Bottom Squat x 2 mins
                 4) Stretch Calves + Ankles x 2 mins

LIFT: Military Press
            - 3 at 70%, 3 at 80% and 3 or more at 90%

SKILL: High Pull Power Snatch x 5 mins

WOD: 4 Rounds for time
            - 5 High Pulls
            - 10 Front Squats (65/95)
            - 15 RDL's (95/135)
            - 20 Cal Row

MWOD: A) BAND LAT STRETCH FROM RACK X1MIN/SIDE
              B) ROLL UPPER BACK X1MIN
              C) ROLL TRICEPS ON BARBELL X1MIN/SIDE
              D) COUCH STRETCH X1MIN/SIDE

LIFT: BENCH 5@65% 5@75% 5 OR MORE @85%  - ADD 5IBS FOR NEW CYCLE

WOD: 1MIN STATIONS FOR 3 ROUNDS
- DUMBELL MILITARY
- BODY ROWS
- DUMBELL SIDE RAISES
- BACK EXTENSIONS

- REST 2MIN

*score= number of total reps

MWOD: 1) Couch Stretch x 2minute/side
              2) Outside Hip Stretch x 2 minute/side
              3) Frog Stretch x 3 minute
              4) Stretch Pecs with Band From Rack x 2 minute/side

LIFT: Squats 5 @ 65% 5@75% 5+@85%  - Add 5lbs for new cycle

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

Mwod:  Roll upper back and legs, roll glutes & lower back w lacrosse ball, outside hip stretch x 1 min/side, band hamstring from rack x 2 mins/leg, roll chest w lacrosse ball

Deadlift:  5 @65%, 5 @ 75%, 5 or more @ 85%
*add 5lbs to last working max for next cycle

WOD:

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

DUBS

T get ups (20/45)

RDL's (95/135)

MWOD: 1) T-Spine EXT on Roller x 20 Reps
                 2) Roll Upper Back + Lats x 3 mins
                 3) Stretch Calves + Ankles x 1 min / side
                 4) Couch Stretch x 2 min / side

SKILL: DUB Practice 5 mins

LIFT: Clean + Jerk (Work up to Heavy Double) 15 mins

WOD: "MOTO SAKI" 5 Laps for Time (12 min time limit)

               Inchworm ~> 5 Push-ups
               Lunge ~> 5 Box Jumps
               Bear Crawl ~> 15 KB Swings
               Crab Walk ~> 5 Chins

MWOD: ROW X2MIN, COUCH STRETCH X1MIN/SIDE, BAND SHOULDER TRACTION X1MIN/SIDE, BOTTOM SQUAT X1MIN (PUSH KNEES OUT W/ ELBOWS, STRETCH WRISTS AND FOREARMS X 1MIN ON FLOOR

SKILL: SQUAT CLEANS

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

WOD: 10MIN 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....)

Oct 10, 2013

MWOD: Roll upper back + lats  x 4 minutes
             Tri/lat stretch with bad from post x 2 minute/side
              Smash Calves x 1 minute/side
              Stretch Calves + ankles x 1 minute/leg

Skill: Bench Press Set-Up - 6 minutes

Lift: Bench Press- 5 @75% 3 @ 85% MAX at 95%

WOD:10 rounds for time
100m row
10 Burpees round 1-5
5 Burpees round 6-10

MWOD:  1) Roll upper back & chest w lacrosse ball
                 2) Band lat stretch from rack x 1min/side
                 3) Bottom squat x 2mins
                 4) Super frog w plate x 2 mins/side

DL: 5 at 75% , 3 @ 85% and 1 or more at 95%

AMRAP: in 15 mins - 5 SDLHP (65/95)
                                    10 Wall Balls
                                    15 Box Jumps

MWOD: 1) Couch Stretch x 1 min / side
                2) Smash Glutes on Lax ball x 1 min / side
                3) Stretch Calves + Ankles x 1 min / side
                4) Roll Lats on Roller x 1 min / side

LIFT: SQUAT - 5 at 75%, 3 at 85% and MAX at 95%

WOD:  3 RFT
           - 400m Row
           - 30 KB
           - 20 Body Row

Mwod:  Roll upper back & lats, Tspine ext over roller x 10, Roll chest & traps with lacrosse ball on rack, Couch stretch x 2mins/side

Military press 5@ 65%, 5 @ 75%, 5 or more @ 85%
-using 3rm as working max

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

WOD:  5 sets of max reps of:

Push ups
Chins

Mwod:  Roll quads, IT's and adductors x 5 mins, Roll glutes w lacrosse ball x 1 min/side, Frog stretch x20, Stretch calves x 1min/side
------------

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

---------

10 rounds for time

200m Row
10 Back extensions
5 Thrusters (65/95)

MWOD: 1) Row 200m Easy
                 2) Hamstring / Hip  Flexion/Ext  x 2 mins / side
                 3) Bottom Squat x 2 mins
                 4) Band Shoulder Traction x 1 min / side
                 5) T-Spine Ext over Roller x 30 reps

SKILL: Push Press  10 mins

WOD:       STATIONS HOMMES FORT
                   - Trap Bar D/L
                   - Farmers Walk
                   - Loading Race
                   - Arm Over Arm
                   - Last Man Standing (1 Arm DB for MAX)

Mwod:  Roll upper back & lats x 2mins, Roll chest w ball x 1min, Band shoulder stretch x 3 ways x 30 sec each way, Couch stretch x 2mins,  Jog 2 laps
.......

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

WOD:  For time

50 Hang cleans 75/115
10 Push ups
50 Chins
10 Burpees

Oct 1/2013

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

DEADLIFT : 3@70% 3@80% 3+@90%


WOD:         AMRAP in 8:00, add 1 rep each round
                      DB Renegade Row 40/25lbs DB’s
                                  DB Snatch 45/25

                   AMRAP in 8:00, add 2 reps each round
                          OH Lunge 45/25 plate
                                  Box Jump