MWOD: SKIP X 150 SKIPS, T-SPINE EXT ON ROLLER X 20 REPS, BAND LAT/TRI STRETCH X 1MINUTE/SIDE, ROLL QUADS AND GLUTES X 3 MINUTES

LIFT: DEADLIFT 3@70%
                            3@80%
                       3X3@90%

WOD: AMRAP X 12 MINUTES
300M ROW
12 V-UPS
9 PUSH PRESS(75/115)
6 BB ROW (75/115)

Mwod:  Row 2 mins, Roll chest on rack x 2mins, Roll upper back x 20 passes with roller + T spine ext over roller x 10, Couch stretch x 2mins/side



Bench:  3 @70%, 3 @80%, 3 x3 @ 90%


WOD:  Diamond cutter

250 Squats for time...
EMOTM 5 Burpees

MWOD: Row x 2 minutes, smash forarms on barbell sleeve x 1minute/side, smash glutes  on lax ball x 1minute/side, stretch wrists and forearms on floor x 1minute/side, Tspine ext on roller x 30 reps, Roll lats x 1 minute/side

BENCH MARK:

Squat 80% x max reps
Chins 1 set max reps
Clean and press x 2 minutes(75/135)
Push-ups x 1set max reps
Burpees x 2 minutes
Dubs x 2 minutes
500m row

Mwod:  Row 2 mins, Roll quads x 20 passes each, Couch stretch x 2mins/side, Roll chest with lacrosse ball x 2 mins


Skwaaats:  3 @ 70%, 3 @ 80%, 3 x 3 @ 90%



WOD:  

40-30-20-10 reps

Lunges
Dubs
Sit ups

MWOD: Row x 200m, Band Hamstring stretch x 1 minute/side, Stretch wrists and forearms x 1 minute/side, Lax ball glutes x 1 minute.side

LIFT: Deadlift ** ADD 5LBS TO WORKING MAX

    5 @ 65%
    5 @ 75%
3x5 @ 85%

WOD: "SATAN'S WHISKERS"

3RFT:
- 10 CHINS
- 10 FRONT SQUATS
- 10 BURPEES

MWOD: Skip x 90 seconds, band shoulder traction x 1 minute/side, band internal rotation shoulder stretch x 1 minute/side, couch stretch x 1 minute/side

LIFT: Bench (add 5 lbs to working max)
      5 @ 65%
      5 @ 75%
3 x 5 @85%

2 Rounds For Reps-->
1 Minute Thursters (65/95)
1 Minute Rest
1 Minute BB Row
1 Minute Rest
1 Minute Burpees
1 Minute DB Side Raises

Mwod:  Row 2 mins, Bottom squat x 1min, Roll quads x 20 passes each, Roll calves on barbell x 1min/side, Roll glutes x 1min/side


SQUATS FOR STRAYS!

Bring Sally Up....Squat down when the song says, squat up when the song says!


WOD:  3 RFT

21-15-9 reps

Body rows
KB Swings
Push ups

MWOD: Skip x 90 seconds, tspine ext on roller x 20 passes, band shoulder traction x 1 minute/side, couch stretch x 1 minute/side


LIFT: Military Press ( add 5lbs to working max)
5@ 65%
5@ 75%
3 x 5 @ 85%

WOD: 12 Minute AMRAP
1 Row
1 Hang Clean
1 Military Press
1Push Press
Add 1 rep to each exercise each round

Mwod:  Row x 2mins, Roll adductors x 10 passes/side, Frog stretch x 2mins, Stretch calves x 2mins/side

Squat:  add 5lbs to working max*  
5 @ 65%, 5 @ 75%, 3 x 5 @ 85%


5RFT

3 T-get ups/arm (20/45)
6 SDLHP
10 Box Jumps

MWOD: Band Hamstring stretch x 1 min/side, stretch wrists x 1 minute, lax ball pecs x 2 minute/side, lax ball glutes x 1 minute.side

WOD:  Filthy Fifty

50 Cal row
50 Hand release Push ups
50 Thrusters (25/45)
50 Lunges (25/45)
50 DB side raise
50 Body rows
50 Burpees

FINISHED: 50 Dubs

MWOD: Skip x 150 skips
             Band distracted hip stretch from rack x 2 minute/side
             Band hamstring stretch x 1 minute/side (contract/ relax)
             Lax ball pec smash on post x 1 minute/side

LIFT: Deadlift 5 @ 75%
                      3 @ 85%
                  3x1  @ 95%

WOD: 12 Minute EMOTM
60% Deadlift x 3
Bar Jumps x 6

Mwod:  Row 2 mins,  Tspine ext over roller x 10,  Roll quads x 20 passes each, Roll upper back with ball on floor x 1min, Couch stretch x 2mins/side


Bench:  5 @ 75%, 3 @ 85%, 3 x 1 @ 95%


WOD:  DB Comples x 6 rounds

6 Lunges/leg
6 DB snatches/arm
6 Thrusters
6 DB rows/arm
6 DB RDL's

MWOD: Bottom Squat test x 2 minutes
             Lax Ball glutes x 2 minute/side
             Smash calves on barbell x 1 minute/side
             Bottom squat retest x 2 minute

LIFT- Squat 5@75%
                   3@85%
             3 x 1@95%

WOD: 1 Minute Stations 30 Second Transfer
Rower(cals)
Box jumps
Rope Slams
GHR Situps
Landmines
Wall Balls

Mwod:  Row 2 mins, Roll lats x 20 passes each, Band lat/tri stretch x 2mins/side, Stretch wrists on floor x 2 mins, Bottom squat x 1min


A)  Push Press x max reps in 10 mins (75/135)

*everytime you put the bar down peform 
3 Burpees
3 V-ups

3 mins rest


B)  Chins x max reps in 10 mins

*everytime you leave the bar
10 KB swings

MWOD: Jax 50, ropes x 100, band hamstring x 2 minute/side, bottom squat x 2 minutes, Band shoulder traction x 2 minute/side

LIFT: Deadlift
          3 @ 70%
         3 @ 80%
     3x3  @ 90%


WOD:
Switch every minute while performing each pairing:

Row 1500m for time
-partner does 5 burpees

200 KB Swings for time
-partner does 5 push ups

150 Lunges for time
-partner does 10 body rows

100 ropes slams 
-partner does 10 sit ups

MWOD: Skip x 150 Skips, Couch stretch x 2 minute/side, per smash on post w/ lax ball x 2 minute/side, roll lats x 30 passes each

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

WOD: 4 RFT
40 Russian Twist
30 Cal Row
20 Push Press (75/135)
10 BB Row (75/135)

Mwod:  Row 2 mins, Stretch wrist/forearms x 2 mins on floor, Roll upper back x 20 passes + Tspine ext over roller x 10, Band Lat/Tri stretch x 2mins/side


Clean skills:  x 3 x10 mins  


WOD:  5 RFT

5 Clean & Jerk (75/135)
5 Pendlay Rows

MWOD: Skip x 120 skips, roll lats on roller x 20 passes/side, band lat stretch x 2 minute/side, bottom squat (wide stance x 3 minutes)

LIFT: Military 5 @ 75%
                      3 @ 85%
                3 x 1 @ 95%

WOD:
100 DB Thursters
3 Burpees EMOTM
* 25 Minute time limit

Finished? Row 750m

Mwod:  Row x 2mins, Roll calves on barbell x 2mins/side, Stretch calves x 2 mins/side, Frog stretch x 3 mins

Squat;  3 @ 70%, 3 @ 80%, 3 x 3 @ 90% 

WOD:  3 RFT

20 Alt Single arm KB swings
10 KB Squats
10 Left Arm Walking Lunges
10 Right Arm Walking Lunges
20 KB SDLHP

MWOD: Jax x 20 Skips x 50, Jax x 20, Lax ball glutes x 2 minute/side, Band hamstring stretch x 2 minute/side, couch stretch x 1 minute/side

LIFT: Deadlift- 5 @ 65%, 5 @ 75%, 3 x 5 @ 85%


WOD:  
10 Rounds for time

100m row sprint
10 KB swings

MWOD: Skip x 100 + 20 jax, stretch wrists and forearms x 1 min/side, roll lats x 20 passes, outside hip stretch x 2 min/side

BENCH MARK 

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:  Row 2 mins, Stretch wrists/forearms on floor x 2mins, Roll triceps on barbell x 1min, Couch stretch x 2mins/side


Bench:  5 @ 65%, 5 @ 75%, 3 x 5 @ 85%

...........

Chins:  Max reps x 5 sets

..........

WOD:  AMRAP in 10 mins- Turkish Dlite

10 T-get ups (5 per)
10 Deadlifts (65%)

MWOD: Skip x 150
              Stretch Calves and ankles x 1 minute/side
              Lax ball glutes x 1 minutes/side
              Band Distracted hip stretch x 1 minute/side

Squat 5 @ 65%, 5 @ 75%, 3 x 5 @ 85%

WOD: 3 Rounds for Reps
1 minute of: Hang Squat Cleans (45/85)
1 minute of: HR Push-ups
1 minute of: KB Swings  ( 35/55)
1 minute of: V-ups
1 minute of: Rest

Mwod:  Row 2 mins, Tspine ext over roller x 10, Band lat/tri stretch from rack x 2mins/side, Band hip stretch from rack x 2mins/side

Push Press: Work up to 3 RM x 15 mins

WOD:  5 RFT

400m row
30 Box Jumps
30 Wall Balls

Saturday WOD

MWOD: Row x 3 minutes, Band shoulder traction x 3 minutes/side, Roll lats x 3 minutes/side

LIFT: Military Press 3 @ 70%
                              3 @ 80%
                              3 @ 90%
                              3 @ 80%
                              3 @ 70%

WOD:
 DB Snatch 2500lb Accumulated.
Eg. 25lbs x 100reps=2500lbs
Pick a weight, do the math
Get 2500lbs
**3 Burpees every minute**

MWOD: Row x 2 minutes, outside hip stretch on box x 1 minute/side, bottom squat x 4 minutes

LIFT: 2 CT Pause Deadlift 5 x 4 reps

WOD: EMOTM x 12 minutes

Deadlift x 3 @ 70%
HR Push-ups x 4

Mowd:  Row 2 mins, Roll chest & shoulders with ball on rack post x 2 mins, Bottom squat x 2mins


Bench:  2 ct pause 5 x 4 reps


WOD:  12 min AMRAP


7 DB Thrusters (RH) (25/45)
7 Body Rows
7 DB Thrusters (LH)
7 DUBs

MWOD: skip x 150 revs, stretch calves and ankles x 2 minutes/side, pre squat hip opener x 2 minute/side

LIFT: 2ct pause squat  5 x 4

WOD:
21.15.9reps
row for cals
toes to bar/knees to elbows

Finished:
Dub practice x 3 minutes
max time L Hang

Mwod:  Row 2 mins, Roll lats x 20 passes each, Band lat tri stretch from rack (waist height) x 2mins/side,  Couch stretch x 2mins/side


Clean & Jerk:  1 clean + 3 jerks x 10 mins




4 Rounds for time

10 Walking lunges/leg (25/50)
10 Body rows
10 T-get ups (5 Per arm) (20/45)

 MWOD:  ROW X 2 MINUTES,
               BAND SHOULDER TRACTION X 2 MINUTE/SIDE
               LAX BALL CHEST X 2 MINUTES
               COUCH STRETCH X 2 MINUTE/SIDE



WOD - "TO THE END"

FOR TIME:

-25 BURPEES
-50 PUSH UPS
-75 SQUATS
-100 SIT UPS
-75 SQUATS
-50 PUSH UPS
-25 BURPEES




FINISHED? ROW 1000M

MWOD: Skip x 2 minutes, hand from chin bar for max hold to stretch lats and shoulders, band tri/lat stretch x 2 minute/side

LIFT: Military Press 5 @ 65%
                               5 @ 75%
                               5 @ 85%
                               5 @ 75%
                               5 @ 65%

6 MINUTES:
Max Chins

(MOD: Body Rows
If your band is beyond your ability to enter and exit on your own. )

WOD: 5 RFT (75/145)
5 Cleans
5 Push-Press
5 BB Row
5 RDL'S

Mwod:  Row 2 mins, Roll quads x 20 passes each, Couch stretch x 2mins/side, Roll upper back on floor with lacrosse ball x 1min


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


WOD:

40-30-20-10 reps

Wall Balls
Plank Rows
KB swings

MWOD: Skip x 150 revs, t-spine ext on roller or peanut x 30reps, band internal rotation shoulder stretch x 2 minute/side

LIFT: Bench 5@ 75%
                   3 @ 85%
                   1 @ 95%
                   3 @ 85%
                   5 @ 75%

WOD: 11.11.11

11 Minute AMRAP

11 Push press (65/115)
11 BB Glutes Bridge
11 V-ups

Mwod:  Row 2 mins, Pre-squat hip opener x 2mins/side, Bottom squat x 2mins, Stick external rotation stretch x 1min/side

Squat:  5 @ 75%, 3 @ 85%, 1 @ 95%, max reps @ 85%


WOD:  EMOTM x 10 mins

5 Squat cleans
5 Burpees

MWOD: Outside hip stretch x 2 minute/side, frog stretch x 2 minutes, band shoulder traction x  2 minutes/side


Partners! 

Switch every minute while performing each pairing:

Row 1500m for time
-partner does 5 burpees

200 KB Swings for time
-partner does 5 push ups

150 Lunges for time
-partner does 10 body rows

100 ropes slams 
-partner does 10 sit ups

MWOD: Roll upper  back x 2 minutes, roll glutes x 1 minute/side, band hamstring stretch x 2 minutes/side, bottom squat x 1 minute

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

WOD: For time

10.9.8.7.6.5.4.3.2.1 reps of:

Box Jumps
HR Push-ups
SDLHP (65/95)

MWOD:  Row x 1 minute, band shoulder traction x 3 minute/side, lax ball upper back x 1 minute/side, frog stretch x 2 minutes

LIFT: Military Press 5 x 3reps

WOD:

1 ROUND FOR TIME
Row x 20 cals
V-ups x 30
Row x 20 cals
Renegade Row x 10/arm
Row x 20 cals
Ab Wheel x 10
Row x 20 cals
Toes to bar x 10
Row x 20 cals

Mwod: Row x 2 minutes, bottom squat x 2 minutes, stretch calves x 1 minute
/ side, outside hip stretch x 1 minute / side, stretch wrists and 2 minutes


Lift: squat: 3 @70% 3@80% 3@90% 3@80% max @ 70%


WOD: 3 rounds of :
10 chins
10 clean and jerk
10 dubs
10 sit-ups

MWOD: Powler down and back x 2, couch stretch x 2 minute/side, Band shoulder traction x 3 minute/side, lax ball pecs on post x 2 minute/side


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


WOD: 15 Minute AMRAP

5 Thurster
10 Push-Ups
15 KB Swings
20 MNT Climbers

Finished? Row 500m

MWOD:  Row x 2 minutes, band hamstring x 3min/side, lax ball glutes x 2 minute/side

LIFT: Deadlift 5 @ 65%, 5 @ 75% , 5 @ 85%, 5 @ 75%, 5 @ 65%

WOD:

21-15-9

Row for Cals
Military Press (65/95)
Russian Twist
Body Rows

MWOD:  Row x 3 Minutes - Moderate, Emphasis on posture, stretch wrists and forearms x 1 minute/side, outside hip/pre squat hip opener front foot elevated x 2 minute/side


BENCH MARK OCTOBER

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:  Row 2 mins, Stretch wrist/forearms x 2mins, Band lat/tri stretch x 2mins/side, Frog x 3mins


Skill:  Cleans x 3 positions x 10 mins



WOD:  10 Rounds for time

100m row sprint
10 KB swings

MWOD: Row x 3 minutes, smash pec on post x 3 minutes

LIFT: BENCH 5 @ 65%, 5@75%, 5@85%, max @ 65%

WOD: 8 Round for Time
8 burpee box jumps
8 chins/body rows

Mwod:

LIFT: Squat-  5 @ 65%
                     5 @ 75%
                     5 @ 85%
                     5 @ 75%
                     5 @ 65%


WOD: 5 Rounds 90s on 90s rest
7 Front Squats
7 Hands off Push-ups

Mwod:  Row x 2 minute, band tri/lat stretch x 2 minute/side, couch stretch x 1 minute/side, lax ball glutes x 2 minutes


CHINS- Max reps in 6 minutes. *5 dubs every rest break


All sets for time:
A. 100 OH lunges
B. 100 Pull Aparts
C. 50 DB Thrusters
D. 50 T-get ups
Complete in any order for overall time

MWOD: Skip 150 Skips, Smash pecs on post with lax ball x 2 minute/side, Band pec stretch x 2 minute/side

LIFT: Bench 5 @ 75%
                    3 @ 85%
                    1 @ 95%
                    3 @ 85%
                    5 @ 75%

WOD: EMOTM 10 minutes
Push Press x 3 ( 75/135)
Burpees x 3

Mwod:  Row 2 mins, Roll glutes x 1 min/side, Band hamstring strech x 2mins/side, Roll upper back with lacrosse ball x 2 mins


Deadlift:  3@ 70%, 3@ 80%, 3@ 90%, 3@ 80%, 3@ 70%


5 RFT

3 T- get ups/arm (20/45)
7 SDLHP (65/95)
10 Box Jumps

MWOD: 150 Skips, Outside hip opener on bench or box x 2 minute/side, Stretch wrists and forearms x 4 minute/side


Skill: Squat cleans x 10 minutes - Front squat with pause - pulling yourself under the bar

LIFT: Work up to max squat clean

WOD:
2.4.6.8.10.12.....

ALT DB Snatch (25/45)
1 Arm DB Push Press R (25/45)
1 Arm DB Push Press L (25/45)

HOW FAR CAN YOU GET IN 12 MINUTES??

Mwod:  Row 2 mins, Smash calves with barbell x 1 min each, Stretch calves x 2mins/side, Bottom squat x 2 mins



Squat:  5 @ 75%, 3 @ 85%, 1 @ 95%, 3 @ 85%, 5 @ 75%


12 min AMRAP

7 Thrusters
7 V-ups
7 Dubs
7 Renegade rows

MWOD:50 skips 10 burpees 50 skips,couch stretch x 2 minute/side,band hamstring stretch x2 min/side

"DEADLY"

DL x5 + 10 Burpees

DL x5 + 20 T Get Ups

DL x5 +30 Push Press

DL x5 + 40 Sit Ups
DL x5 + 50 Squats

FINISHED?
- Prowler down and back x 3
- Tire flip 1 way x 5

MWOD: 1. 100 ropes, 20 jax , 20 MTN Climbers
              2. Smash pecs on post x 3 minute/sode
              3. Band Pec stretch x 2 minute/side

BENCH: 3 @ 70%
              3 @ 80%
              3 @ 90%
              3 @ 80%
              3 @ 90%

WOD: Stations 45 sec/ 15 Transition
Battle Ropes
Body Row
Back Burpees
Wall Balls
KB Swings

Mwod:  Row 2 mins, Roll glutes w ball x 2mins/side, Band hip stretch from rack x 3mins/side


Deadlift:  5 @ 65% 
               5 @ 75%, 
               5 @ 85%, 
               5 @ 75%, 
               5 @ 65%


5 Rounds for time

3 Squat cleans  (75/135)
6 Toes to bar
8 Burpee box jumps

MWOD: 1. Jog 2 laps of building
              2. Smash calves on barbell sleeve x 2 minute/side
              3. Stretch calves x 4 minute/side (2min bent knee/ 2 min straight)


LIFT: Squat 3 @ 70%
                   3 @ 80%
                   3 @ 90%
                   3 @ 80%
                   3 @ 70%

WOD:
50 Chins
** Run 1 lap of building every time you let go of bar

MWOD: Row x 2 minutes, Couch Stretch x 2 minute/side, band shoulder traction x 2 minute/side, lax ball chest x 2 minutes


LIFT: Bench Press 5 @ 65% 5 @ 75% 5 @ 85% * add 5lbs to working max

WOD:
3 rounds for time
20 Alternating Single Arm KB Swings - 10/hand
20 KB Squats
20 Left Arm Walking Lunges
20 Right Arm Walking Lunges
20 KB SDLHP (Kettle bell Sumo Deadlift High Pull)

MWOD: Jax x 20 + 20 MTN Climbers, Smash triceps and forearms on barbell sleeve x 4minutes/side
Stretch wrists and forearms on floor x 2 minute

LIFT: Front Squat work up to 3RM - 20 Minute Time Limit

Skill: Wall Balls

WOD: EMOTM
1 Wall ball
5 V-ups
*Add 1 wall ball each round until failure

Mwod:  Row 2 mins, Band/lat tri stretch from rack (waist height) x 2mins/side,  Roll upper back & traps with ball ON FLOOR x 2mins, Frog stretch x 2mins

A) 1.  Military press 4 x 3 @ 90%

     2.  Push Press 3 x 3 reps (add weight from previous military weight)


B)  10-8-6-4-2 reps of

Chins
Hand release Push ups
Box Jumps

MWOD: Bottom squat x 2 minutes, skip x 100 + 20 jax, presquat hip opener x 2 minute/side, retest bottom squat x 2 minutes

SQUAT: 5 @ 65%
             5 @ 75%
             5 @ 85%
             5 @ 75%
             5 @ 65%

WOD: 5 ROUNDS
30 Dubs
30 Situps
30 Squats

Mwod:  Row 2 mins, Stretch wrists on floor x 2mins, Band lat/tri stretch from rack (waist height) x 2min/side, Tspine ext over roller x 20


Skill:  Cleans x 3 reps x 10 mins


EMOTM x 10 mins

3 Deadlifts *start at 60%

*add 5lbs each round until failure.  If failure is reached, take 5lbs off each set until finished.

Mwod:  Row 2 mins, Roll lats x 10 passes each, Band lat stretch from rack (up high) x 1min/side, Roll chest and shoulders x 1 min, Band hip stretch from rack x 1min/side

A)  5 rounds for max reps- 15 min time limit

Bench Press 85%

Body rows/ Chins (use same band as last bench mark)

B)  AMRAP in 10 mins

           10 cal row

           10 burpees

MWOD: Row x 2 minutes, couch stretch x 3 minute/side, lax ball glutes x 2 minute/side, band shoulder traction x 1 minute/side

LIFT: Deadlift   5 @ 75%
                        3 @ 85%
                        1+@ 95%

WOD:

3 Rounds
1 Minute of:
Rower
Push Press
Hang Squat Clean
Push-ups
Rest

Mwod:  Row 2 mins, Roll chest & traps with ball on post x 4 mins, Roll lats x 20 passes, Frog stretch x 3mins


Clean & Jerks:  1 Clean, 3 Jerks x 12 mins

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

WOD:  Tabata Mash up 6 rounds of each

20 sec on/10 off alternating between each couple:

A)  Body Rows
      BW Squats

Rest 2 mins

B)  Sit ups
      KB swings
       

MWOD: Skip x 100 rev + 20 Jax
               Lax ball smash pecs on post x 3 minute/side
               Band Pec Stretch x 2 minute/side

BENCH PRESS 5 @ 75% 3 @ 85% 1+@ 95%

WOD: 1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 reps for time
25 min time limit
Hand release push-ups
box jumps

Mwod:  Jog 2 laps of building, Roll quads x 20 passes each, Couch stretch x 3mins/side, Stretch calves 2 min/side


Squat 5 @ 75%, 3 @ 85%, 1+ @ 95%


"Lunge buffet"  AMRAP in 15 mins

Lunge down
10 Burpees
10 Alternating DB snatches
Lunge back
10 DB Push Press
10 V-ups

MWOD: Row x 2 minutes, smash glutes with lax ball x 3 minute/side, smash quads with roller x 3 minute/leg

A) EMOTM x 10 Minutes
Deadlift x 3 @ 655
Push-Ups x 3

B) 10 Minute AMRAP
750m row
75 bw squats
75 ropes
75 med ball twist

MWOD: Jog 2 laps of building, bottom squat test x 1 minute, stretch calves x 2 minute/side, retest bottom squat x 4 minutes, 6 lunges to reopen hips

BENCH MARK SEPTEMBER 2014
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: Row x 2 minutes
               Stretch Calves x 2minute/leg
                Roll forearms and triceps on bar x 2 minute/side
                Stretch wrists and forearms x 2 minute/side

LIFT: Military Press 4 x 5 @ 80-85 %

WOD:

3 Rounds For Time:

Run 1 lap of building
30 Squats
20 Push-ups
10 Body Rows

MWOD: 100 Ropes + 20 jax
                Lax Ball Glutes x 3 minute/side
                Band Distracted Hip Stretch From Rack x 2 minute/side

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

WOD:
A) 8 minutes
Max Chins

B) 15-12-9
DB Snatch (35/45)
Burpees

Mwod:  Row 2 mins, Roll upper back with lacrosse ball x 2 mins, Band lat/tri stretch x 2mins/side, Bottom squat x 2 mins

Lift:  Bench  3 @ 70%, 3 @ 80%, 3+ @ 90%

WOD:  For time

40-30-20-10 reps

Wall Balls
Plank Rows
KB Swings

Mwod:  Run 2 laps, Roll lats x 20 passes/side, Roll Quads x 20 passes/side, Roll chest w ball x 1min/side, 


"Saturday Morning" 
1 RFT

50 BW squats
40 D.B Push press
30 Chins
20 V-ups
10 Burpees

20 T-get ups (10 per)

10 Burpees
20 V-ups
30 Push ups
40 Body Rows
50 DB lunges (25 per)

PLEASE NOTE: RENFREW BOOTCAMP IS AT 9AM ON SATURDAY DUE TO NUTRITION SEMINAR!

MWOD: Row x 2 minute/side
               Stretch calves x 2 minute/side
               Roll Forearms x 2 minute/side + stretch wrists on floor x 1 minute

LIFT: Bench 5@65% 5@75% 5@85% - Add 5lbs to working max

Skill: Cleans 3 Position clean x 10 minutes

WOD:
Full Squat Clean x 1
Skipping x 3
Add 5lbs to each successful round until you can't complete another round

Mwod:  Row 2 mins,  Roll glutes w lacrosse ball x 2mins/side, Couch stretch x 3 mins/side


Squat 3 @ 70%, 3 @ 80%, 3+ @ 90%

WOD:  EMOTM x 3 rounds

Minute 1:  6 Power cleans (75/135)
Minute 2:  10 DB Snatches (5 per)
Minute 3:  12 Box Jumps
Minute 4:  Row 200m
Rest 1 min

*make sure to get your challenge done in a minute, the clock doesn't stop....if by chance you don't, you will be adding 5 burpees to your post wod finisher :)

MWOD: 1. Run 2 laps of building
               2. Tspine ext. on roller x 30reps
               3. Band Shoulder Traction x 2 minute/side

LIFT: Military Press 5 @ 75%
                                  3 @ 85%
                                 1+@ 95%
WOD:
A) 10 Min AMRAP
3.6.9.12.15.....
KB swings
Push-ups

B) Max Plank Hold
-Front
-Left side
-Right side

Mwod:  Run 2 laps of building, Roll quads x 20 passes each (one at a time), Band hamstring stretch from rack x 3 mins/side

Deadlift:  Add 5 lbs to working max* 5 @ 65%, 5 @ 75%, 5+ @ 85%


AMRAP in 15 mins

10 Renegade Rows
10 Wall Balls
10 SDLHP
20 Cal row

Saturday Bootcamp

MWOD: 50 Jumping Jax
               Band Tri/lat stretch x 3 minute/side,
               roll triceps and forearms x 3 minute/side,
               Couch stretch x 2 minute/side

 Linda (aka "3 bars of death")
 10/9/8/7/6/5/4/3/2/1 reps rounds for time

- Deadlift (135/225)
-Military Press (55/95)
- Front squat (55/95)

MWOD: Skip x 100 + 20 dubs,  Pre squat hip opener x 3 min/side, bottom squat x 6 minutes

Lift: Squat- 5 @ 65 % 5 @ 75% 5 @ 85%

WOD:

5 min amraps

1. Db Snatch
10 mnt climbers every minute

2. DB Thrusters
3 Burpees every minute

Mwod:  Row 2 mins 
Roll chest with lacrosse ball x 1 min/side, 
Roll upper back on floor with ball x 3 mins-be strict with time frame! 
Couch x 2mins/side


Bench press 5 @ 75 %, 3 @ 85%, 1+ @ 95 %


WOD:  

Drunk lunge buffet- AMRAP in 15 mins

10 Box jumps + 10 Burpees

Drunk lunge x 10 (L.H)

10 KB swings + 10 V-ups

Drunk lunge x 10 (R.H)

Mwod:  Prowler x 2 trips, Mash calves & feet on barbell on floor x 3 mins/side, Stretch Calves x 1min/side, Roll lats x 20 passes/side, Stretch wrists & forearms on floor x 2mins

Chins:  Max reps in 8 mins


Skill: Split Jerk x 5mins


WOD:  "Grace"

30 Clean & Jerks for time

Men:  135lbs
Women:  75lbs

Compare to May 28th

Mwod: frog stretch x 2 minutes, 
couch stretch x 2 mintutes/ leg , 
band shoulder traction x 2 minutes/ arm, 
lax ball glutes x 1 min / side


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

12 min AMRAP

7 D.B Thrusters (RH)
7 Burpees
7 D/B. Thrusters (LH)
7 Dubs

MWOD: Stretch calves and ankles x 3 minutes/side, row x 2 minutes, couch stretch x 3 minute/side

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

WOD:

The Bear

1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Jerk
Preform entire round with out putting the bar down. Add weight each round until you can no longer complete a full round.

Mwod:  Run a lap of building, Roll quads x 20 passes each (yes one at a time), Band hip stretch from rack x 3min/side


Deadlift 3 @ 70%, 3 @ 80%, 3+ @ 90%


WOD:  5 Rounds for time

10 Front squats (65/95)
20 KB Swings
30 Russian Twists

MWOD: Jog 1 lap of buliding, Band shoulder traction x 3 minutes/side, Roll lats x 3 minutes/side

LIFT: Military Press 5@65% 5@75% 5+@85%

WOD: DB Snatch 2500lb Accumulated.
Eg. 25lbs x 100reps=2500lbs
Pick a weight, do the math
Get 2500lbs
3 Burpees every minute

MWOD: ROW 2MIN EASY, ROLL IT BANDS AND LEGS ON FOAM ROLLER X2MIN, SUPER FROG STRETCH WITH PARTNER X1MIN/SIDE, STRETCH CALVES X1MIN/SIDE

SQUAT: 3@70% - 3@80% - 3+@90%

WOD: DB COMPLEX 6 ROUNDS(no rest between rounds)

- 6 LUNGES/LEG
-6 ALTERNATING SNATCHES/ARM
-6 THRUSTERS
-6DB ROWS/ARM
-6 RDL'S

*REST 1MIN

MWOD: Run 1 lap of building, Roll forearms on barbell x 2 minute/side, stretch wrists and forearms x 2 minute/side

WOD:

BENCH MARK AUGUST 2014

Squat 80% x max reps
Chins 1 set max reps
Clean and press x 2 minutes(75/135)
Push-ups x 1set max reps
Burpees x 2 minutes
Dubs x 2 minutes
500m row

Mwod:  Row 2 mins, Roll glutes x 2 mins/side, Band hamstring stretch from rack x 3 mins/side


Deadlift 5 @ 65%, 5 @ 75%, 5+ @ 85%


15-12-9-12-15 reps for time of:

Row for cals
KB swings
Burpees

MWOD: Row x 2 minutes, Couch stretch x 3 minute/side 6 minute total, band internal rotation stretch x 3 minute/side
Focus on Duration

LIFT: Bench 5 @ 65% 5@ 75% 5 + @85%

WOD:

6 minute amrap
BB Row x 10
Cleans x 5
Pull aparts x 15

6 minute amrap
Body Rows x 10
SDHP x10
Rear delt raise x 10

Mwod:  Row 1 min, Roll adductors with roller x 20 passes, Frog stretch x 2mins, Roll calves on barbell for a strict 1min/side, Stretch calves x 2mins/side.

Squat:  5 @ 65%, 5 @ 75%, 5+ @ 85%

WOD: 

ABDOMINUS 2.0 - 1 Round For Time

Prowler Sprint x down+back

Sit ups x 50

Plank x 20 shoulder touches

V-ups x 20

Prowler x down + back

Russian Twist x 50

Leg Raises x 30

Turkish get ups x 10 (5/arm)

Prowler x down+ back 

Med Ball Ab circuit x 3 ways/10 per

Pull Aparts x 30

Push ups x 20

MWOD: ROLL WRISTS AND FOREARMS X 1MINUTE/SIDE
             STRETCH WRISTS AND FOREARMS X 1MINUTE/SIDE
             COUCH STRETCH X 1MINUTE/SIDE,
             BAND TRI/LAT STRETCH X 1MINUTE/SIDE

LIFT: FRONT SQUAT 4 X 8  REPS

WOD:

 3 ROUNDS
(20 MINUTE TIME LIMIT)

RUN X 1 LAP OF BUILDING
CHINS X 10
PUSH-UPS X 20
SQUATS X 30
DUBS X 40

MWOD: Row x 2 minutes side, lax ball glutes x 2 minutes/side, outside hip stretch x 2 minute/side, bottom squat x 2 minute
12 Minutes Total

LIFT: Deadlift- Add 5lb to walking max. 5@65% 5@75% 5@+85%

WOD: Fight Gone Bad
3 x 5 Minute Rounds

1 minute of each:
Wall Balls
SDLHP (65lbs/95lbs)
Box Jumps
Push Press 65lbs
Row For Cals

Mwod:  Row x 2mins, Lacrosse ball chest & traps on post x 1min, Roll lats on roller x 20 passes each, Frog stretch x 2mins, Roll calves on barbell x 1min/side, Stretch calves x 1 min/side

Turkish get ups:  4, 3, 2, 1/side

WOD:  1 RFT

20 KB swings
15 Single arm Thrusters (L)
20 Push ups
30 Sit ups
20 KB SDLHP
15 Single arm Thrusters (R)
20 Burpees
30 Leg Raises
20 KB swings

MWOD: 1) Prowler x 2 tirps, 2) lax ball glutes x 1 minute/side 3) band hamstring x 1minute, 4) Stretch calves and ankles x 1 minute/side 5) Bottom Squat x 2 minutes

LIFT: Squat 5 @ 75% 3 @ 85% 1+@ 95%

AMRAP 12 Minutes
(75/135)
1 Deadlift
1 Clean
1 PushPress
+ 1 rep to deadlift each round

MWOD: Couch Stretch x 1 minute/side, frog stretch x 1 minute, Band Shoulder traction x 1minute/side, lax ball pecs on post x 1 minute/side

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

WOD:
Max Rounds in 15 Minutes

6 Chins
6 Tire Flips
6 Burpees

MWOD: PRE SQUAT HIP OPENER X1MIN/SIDE, BOTTOM  SQUAT X2MIN, STRETCH CALVES X1MIN/SIDE, STRETCH WRISTS+FOREARMS x2MIN, ROLL TRICEPS ON BB SLEEVE X1MIN/SIDE.

SQUAT: 5 @ 65% - 5@75% - 5+@85%
*ADD 5LBS TO YOUR WORKING MAX IF LAST CYCLE WENT WELL

WOD: 5 ROUNDS:
-250M ROW
-12 KB SWINGS
-12 LUNGES (6/LEG) CHALLENGE YOURSELF!
-12SIT UPS
-12 DUBS

Mwod:  Row 2 mins, Roll quads x 20 passes each, Couch stretch x 2 mins/side, Roll chest with lacrosse ball x 1min, Band lat stretch x 1 min/side, Roll glutes x 1 min/side

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

WOD

Repeat for 3 rounds total.  Rest 2 mins between rounds

AMRAP in 4 mins of:

15 V-ups
10 SDLHP
5  Burpees

Mwod:  Stretch wrists and forearms x 1min, Smash calves on barbell x 1 min/side, stretch calves and ankes x 1 min/side, Tspine ext on roller x 20 reps, Band Lat/tri stretch x 1min/side

Clean and Jerk 9, 6, 3, 3


Filthy fifty

50 Dubs
50 Rope slams
50 Sit ups
50 Wall balls

MWOD: LAX BALL CHEST 2MIN/SIDE, BAND TRI/LAT STRETCH X1MIN/SIDE, OUTSIDE HIP STRETCH X1MIN/SIDE, ROW 2MIN.

BENCH: 5@75% - 3@85% - 1+@95%

WOD: 4 ROUNDS FOR TIME
-20 ALTERNATING DB SNATCHES
-20 DB PUSH PRESS
-20 WALKING LUNGES

FINISHED? 500M ROW (COMPARE TIME TO LAST SATURDAY)

Mwod:  Prowler x 2 trips, Couch stretch x 2mins/side, Band hamstring x 2 mins/side, Lax ball glutes x 1min/side, Band lat/tri stretch x 1min/side

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

WOD:  3 RFT

3 Chins
6 DB snatch
9 RDL's
Prowler down and back

Mwod:  Row 2 mins, Roll lats x 20 passes each, Band lat stretch (traction) x 2 mins/side, Roll traps with lacrosse ball on floor x 1min, Super frog with 45lb plate x 2mins/side


Military Press 3 @ 70%, 3 @ 80%, 3+ @ 90% 


WOD:  

40-30-20-10 reps 

Walking Lunges
Dubs
Sit ups

MWOD: BOTTOM SQUAT X2MIN, SMASH CALVES ON LAX BALL X2MIN/SIDE, PRE SQUAT HIP OPENER X1MIN/SIDE, COUCH STRETCH X1MIN/SIDE, RE TEST BOTTOM SQUAT X2MIN.

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

15 MIN AMRAP:
-3 POSITION CLEAN (TOP DOWN) 75/115
-UNBROKEN PUSHUPS TO MAX REP BEFORE REPEATING CLEANS.

*SCORE IS NUMBER OF PUSHUPS

MWOD: ROW 200M, PRE SQUAT HIP OPENER X1MIN/SIDE, OUTSIDE HIP STRETCH X1MIN/SIDE, ROLL UPPER BACK X2MIN.

SQUAT: 3@70% - 3@80% - 3+@90

WOD:  AMRAP 15MIN
-12 V-UPS
-8 CHINS
-6 SQUAT CLEANS (65/95)

FINISHED? 500M ROW

MWOD: Row x 2 minutes, smash forarms on barbell sleeve x 1minute/side, smash glutes  on lax ball x 1minute/side, stretch wrists and forearms on floor x 1minute/side, Tspine ext on roller x 30 reps, Roll lats x 1 minute/side

BENCH MARK:

Squat 80% x max reps
Chins 1 set max reps
Clean and press x 2 minutes(75/135)
Push-ups x 1set max reps
Burpees x 2 minutes
Dubs x 2 minutes
500m row

Mwod:  Row 2 mins, Tspine ext over roller x 15, Band hip stretch from rack x 2mins/side, Roll glutes w ball x 1min/side, Band shoulder traction x 1min/side

Bench:   3 @ 70%, 3 @ 80%, 3+ 90%

WOD:

8 Mins AMRAP:
- 8 Renegade Row
- 8 Wall Ball's

~ Rest 2 min

8 Mins AMRAP:
- 8 Front Squat (65/95)
- 8 DB snatch (4/arm)

Mwod:  Row 2 mins, Roll upper back and traps with 2 lacrosse balls ON FLOOR x 1min, Roll lats x 20 passes each, Band lat/tri stretch from rack x 1min/side, Roll glutes x 1 min/side

Military 5 @ 65%, 5 @ 75%, 5+ @ 85%

WOD:  1-2-3-4-5-6-5-4-3-2-1 reps of:

Chins/Body rows
Box Jumps
Burpees

MWOD: Outside hip stretch x 1 minute/side, band shoulder traction x 1minute/side, band tri/lat stretch x 1minute/side, bottom squat x 2 minutes

W.O.D.
# 1
25 thrusters
50 dubs
20 thrusters
40 dubs
15 thrusters
30 dubs
10 thrusters
20 dubs
5 thrusters
10 dubs

#2 
 (if time)
Row - 250m
50 Pull aparts 
Row -200
10 Chin-ups
Row 150
50 Pull aparts

NO BOOTCAMP IN RENFREW: SATURDAY JULY 26! COME WORKOUT IN ARNPRIOR!

MWOD:  Band Hamstring stretch x 1 minute/side, Lax ball glutes x 1 minute/side, Couch stretch x 1 minute/side, Band shoulder traction x 1 minute/side

LIFT: Deadlift- 5 @ 65% 5 @ 75% 5 + @ 85%

WOD:
3 RFT
Run 1 laps of building
30 squats
20 body rows
10 push-ups

Mwod:  Row 1 min, Roll upper back on floor with 2 lacrosse balls-use the "driving the truck" method x 1min,  Roll lats with roller x 20 passes each, Frog stretch x 2mins, Band hip stretch from rack x 2 mins/side

Bench:  5 @ 65%, 5 @ 75%, 5+ @ 85%

AMRAP in 15 mins-add 2 reps to each exercise each round

4 DB RDL's
4 Hand release Push ups
4 Lunges/leg
4 Back Extensions

I think we are due for some Klokov....

MWOD: Bottom Squat x 2 min, roll quads and glutes x 2 minutes. tspine ext on roller x 30reps, Band shoulder traction x 1 minute/side, band shoulder traction x 1 minute/side

NEW MWOD SKILL: Perneacs smash (calf mash 2.0)

LIFT : Military Press Test 3RM (15minutes)

EMOTM x 10 Minutes
Squat Cleans x 2 80% of what you lifted last time

Mwod:  Run around building, Bottom squat x 1 min, Roll legs including calves x 1 min/side, Couch x 2mins/side, Stretch calves x 2mins/side, Roll chest & shoulders x 1 min

Squat 5 @ 65%, 5 @ 75%, 5+ @ 85%

For Time

21 Push Press
21 Body rows
6 Box Jumps

15 Hand release Push ups
15 DB Rows/arm
6 Box Jumps

9 Thrusters
9 SDLHP
6 Box Jumps

MWOD: ROW 200M, BAND HAMSTRING X1MIN/SIDE, BOTTOM SQUAT X2MIN, LAX BALL TRAPS AND UPPER BACK X2MIN.

DEADLIFT: 5@75% - 3@85% - 1@95% - TEST 1RM

WOD: "SATAN'S WHISKERS"

3RFT:
- 10 CHINS
- 10 FRONT SQUATS
- 10 BURPEES

Mwod:  1 lap around the building, Roll legs x 20 passes/side, Roll calves on barbell x 1min/side, Stretch calves x 2mins/side, Pre-squat hip opener x 2mins/side-FREESTYLE, Roll chest and shoulders x 1min,  Bottom squat x 1min

Squat- 5 @ 75%, 3 @ 85%, 1 @ 95% TEST 1 RM


WOD:  3 Rounds for time

10 Chins
10 Clean & Jerk
10 Box Jumps

MWOD: Roll lats and triceps on bar x 1 minute/side, Band Tri/Lat stretch x1 minute/side,  Lax ball pecs on post x 1 minute/side, Couch stretch x 1 minute/side, Bottom Squat x 3 minutes

LIFT:
Bench Press  5 @ 75%  3 @ 85% 1 @ 85% TEST 1RM

WOD: 52 Pick-Up

Hearts- DB Floor Press
Diamond- DB Row
Spade - DB Front Squat
Club - DB Snatch

Mwod:  Row 2 mins, Outside hip stretch x 1min/side, Band hamstring stretch x 1 min/side, Lacrosse ball glutes x 1 min/side, Couch x 2mins/side

Deadlifts 3 @ 70%,  3 @ 80%, 3+ @ 90%

WOD:  12 min AMRAP

OH Lunge x 10/leg
Suitcase carry down & back
Waiters carry down & back
Jump squat x 10

MWOD: Stretch wrists and forearms x 1minute/side,  Couch stretch x 1 minute/side, band should traction x 1 minute/side, band tri/lat stretch x 1minute/side


LIFT: Military Press 5 x 4reps


WOD:

ABDOMINUS 2.0 - 1 Round For Time

AB Wheel x 15

Prowler Sprint x down+back (high)

V-Ups x 20

Burpee Broad Jumps x 15

Leg Raises x 30

Prowler x down + back(low)

Russian Twist x 40

Dubs x 30

Sit-ups x 50

Prowler x down+ back (high)

Plank x 20 shoulder touches

Rower x 250