Mwod:  Row 2 mins, Roll triceps and forearms on barbell x 30/per, Stretch wrists/forearms on floor x 2 mins, Band lat/tri stretch from rack x 1 min/side, Roll adductors x 20 passes each, Frog stretch x 2mins

Lift:  Cleans:  3, 3, 2, 2, 2 reps

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ABDOMINUS
2 Rounds for time:

Burpees x10
Russian twists x50
Lying Leg Raises x20
Dubs x50
Landmines x20
Sit-Ups x50
Rotating planks x20
V-ups x20

MWOD: Row x 2 min
             Band Pec stretch x 1minute/side
             Outside hip stretch on box or bench x 1  minute/side
             Band Distracted Hamstring stretch x 20 reps/side
             Lax ball Glutes x 1 minutes

Skill: Snatch 2nd pull 6 min

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

WOD: 12 min AMRAP

30 Wall Balls
10 Burpee Box Jumps

Mwod:  Row x 2mins, Snatch grip tspine ext over peanut x 15, Roll chest and scalenes with ball on POST x 1min, Super frog w plate x 2mins/side, Mash calves x 2mins each

Snatch skills:  Snatch balance & OH squat

Lift:  Bench press- 
Add 5lbs to working max if last cycle was successful.
                             5 @ 65%, 5 @ 75%, 5 or more @ 85% 

WOD:  15 min ARMAP

Chins
Push ups
Burpees

MWOD: SMASH TRICEPS ON BB SLEEVE X1MIN/SIDE, COUCH STRETCH X1MIN/SIDE, STRETCH WRISTS AND FOREARMS ON FLOOR X1MIN/SIDE, BAND LAT STRETCH FROM RACK X1MIN/SIDE.

LIFT: PUSH PRESS: 5,5,3,3,1,1

STRONGMAN AMRAP 15MIN:
-FARMERS WALK DOWN AND BACK
-TIRE FLIP DOWN
-ONE ARM DB PRESS X5/ARM
-DEADLIFT 75%X5
-ONE LAP OF THE BUILDING/OR 250ROW

Mwod:  Row 2 mins, Band OH shoulder stretch x 1 min/side, Bottom squat x 1min, Roll quads x 10 passes each, Couch stretch x 2mins/side

Deadlift: 6 x 3 @ 70%  (speed reps!)


WOD:  EMOTM x 3 rounds

Minute 1:  5 Hang cleans (75/135)
Minute 2:  10 Hand release push ups
Minute 3:  15 Box Jumps
Minute 4:  Row 200m
Rest 1 min

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

MWOD: 1) Bottom squat x 2minutes
             2) Row x 2 minutes
             3) Couch Stretch x 1 min/side
             4) Lax ball pecs on post x 1 minute/side
             5) Band Internal Rotation Stretch x 1min/side



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

WOD: 1 min stations 30 sec rest between stations 2 rounds for quality

Box Jumps 20/24
Battle Ropes
Rower for cals
Body Rows
Split Jumps
T-get ups 15/25
Push press 65/95

Monday April 21

MWOD: Row x 2 minutes
              Lax ball shoulders and chest x 2 minutes
             Stretch wrists x 2 minutes
             Couch Stretch x 1 min/side
             Frog Stretch x 2 minutes  


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

AMRAP 15 Minutes
3 Burpess
6 Chins
9 Knees to elbows

FINISHED? 

500m row for time

MWOD: Bottom squat x 1 min + 10 squats
            Smash Forearms on bar sleeve x 1 min/side
            Stretch wrists and forearms x 1  min/side
           Smash lats on roller x 1 min/side
            Band Shoulder traction (lat focus) x  1min/side

SKILL: Mid-Line Stabilization for squat x 6 minutes

WOD:
# 1
Fran

21-15-9
Thursters (95/65)
Chins(bodyrows)
15 min time limit

#2
Fight Gone Bad
3 x 5 min rounds for reps

Wall Balls
SDHP(20/24)
PushPress (65/95)
Row for cals

Mwod:  Row 2 mins, Tack and stretch scalenes on rack x 10/side, Roll lats x 20 passes each, Band lat/tri stretch x 1min/side, Super frog w plate x 2mins/side


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


WOD:  5 rounds for reps

30 sec Thruster (65/95)
30 sec rest
30 sec Wall Balls
30 sec rest

*Compare to Feb 5th

MWOD: Bottom Squat x 1 min + 10 squats
            Lax ball traps and upper back x 3 minutes
            Band Shoulder Traction x 2 min/side
           Couch stretch x 2 minute/side

HAPPY BIRTHDAY AJ!!

Skill: MWOD - lax ball TFL

Lift : OH Press, Push, Jerk
Work up to max military press x 2 reps
Then continue with push press x 2 reps
Then Continue with Jerks x 2 reps
20 min time Limit
2.5 jumps for woman
5lbs jumps for men

WOD: AMRAP 12 min
Chins
Burpees
1-2-3-4-5-...... How far can you go in 12 min

HAPPY BIRTHDAY AJ!!

Mwod:  Row 2 mins, Bottom squat x 1min, Smash calves on barbell x 1 1min/leg, Couch stretch x 2mins/side, Roll chest & shoulders w lacrosse ball, Pre squat hip opener x 1min/side

Skill:  DB snatches x 5 mins

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


"LUNGE BUFFET"

ARMAP in 15 mins

Lunge down
10 alternating DB snatches
20 Pull Aparts
Lunge back
10 Burpees
20 V-ups

MWOD: Couch Stretch x 1 min/side
             Band Hamstring stretch x 2 minute/side
             Band Shoulder Traction x 1 minute/side
             Smash Triceps and forearms on bar x 1 min/side

 Linda (aka "3 bars of death") - WOD
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)

Finished?
500m row
50 dubs
25 pull aparts

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

Bench:  5 @ 65%, 5 @ 75%, 5 or ore @ 85% 

*add 5 lbs to working max

For Time:

Row 500m
10 Burpees
20 Back Extensions
20 Chins
30 Thrusters (65/95)
40 KB swings
50 Dubs
50 Push Press (65/95)

MWOD: Row x 2 minutes
            Bottom Squat x 1 min
            Lax ball glutes x 30 sec.side
            Bottom Squat x 1 minute
            Couch stretch x 1 minute/side
            Bottom squat x 1 minute

Skill: Snatch Drill x 10 min

LIFT : Squat 5 @ 65, 5 @ 75, 5 @ 85%
ADD 5LB TO LAST WORKING MAX- START OF NEW CYCLE

WOD: 
12 min AMRAP add 1 rep each round

Body Rows
Deadlift(95/130)
Plank Row(20/30)

Mwod:  Row 2 mins, Tspine ext over double lacrosse balls x 10, Roll chest and traps on rack w ball x 2 mins, Band Lat stretch x 1min/side, Couch x 2mins/side

Lift:  Military Press 5 x 3 reps (work up to heavy triple)

WOD:  EMOTM x 15

3 Power cleans (75/135)
5 Box jumps
7 Push ups

MWOD: ROLL LEGS AND BACK OUT ON FOAM ROLLER x2MIN, OUTSIDE HIP X1MIN/SIDE, COUCH X1MIN/SIDE, BAND TRI/LAT STRETCH FROM RACK X1MIN/SIDE.

LIFT: DEADLIFT: 5@65% - 5@75% - 5 OR MORE@85%

AMRAP 15MIN:
10 THRUSTERS
20 WALL BALLS
30 SIT UPS
20 WALL BALLS
10 THRUSTERS

MWOD: Smash Calves x 2 minutes 
                Stretch Calves x 1 min/side
                Outside hip stretch x 1 minute/side
                Smash Pecs x 2 minutes

CHINS: AMRAP 10 Minutes
WOD:

#1) Rebecca 
Max Rounds in 8 Minutes
20 Dubs
10 Burpees

#2 
Max Rounds in 10 Minutes
5 Box Jumps
7 Toes to Bar
9 Push-ups

 

MWOD: Couch Stretch x 1 min/side
             Band Shoulder Traction x 1 minute/side
             Band Tri/Lat stretch x 1 minute/side
             Frog Stretch x 2 min


LIFT: Bench 4 x 5 @ 80 -85%

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:  Row 2 mins, Roll chest & shoulders on rack x 1min,  Stick external rotation stretch x 1min/side, Band frog stretch x 2mins, Roll calves on floor with barbell x 20 passes each

Squat:  4 x5 reps @ 80-85%

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

10 rounds for time

10 Wall balls
10 Burpees

*every 2 mins perform 10 sit ups