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

Split Jerk skills x 10 mins

Abdominus 

2 rounds for time

Russian twists x50
Lying Leg Raises x20
Dubs x50
Wall Balls x20
Sit-Ups x50
Rotating planks x20
V-ups x20

MWOD: ROW 2MIN, BOTTOM SQUAT X2MIN, BAND HAMSTRING X1MIN/LEG, OUTSIDE HIP STRETCH X1MIN/LEG.

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

15 MIN AMRAP:
- 5 SDLHP (65/95)
- 10 WALL BALLS
- 15 BOX JUMPS

Mwod:  Row x 1 min, Double lacrosse ball upper back on floor x 1min, Roll lats x 20 passes each, Super frog w plate x 2min/side, Band lat stretch x 1 min/side, Stretch calves x 1min/side

Military 5 x 5 reps


WOD:  AMRAP in 12 mins

Chins
Burpees
KB Swings

1-2-3-4-5-6.....How far can you go?

MWOD: Smash Pecs on post x 1 min/side, band pec stretch x 1 minute/side, Couch stretch x 1 minutes/side, Smash triceps on BB x 2 minutes, Band Internal rotation stretch x 1minute/side

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

WOD: 20 minutes EMOTM
Even 5 Deadlifts  65%
Odd 15 Lying Leg raises

Mwod:  Prowler x 2 trips, Bottom squat x 2 min, Roll quads x 20 passes, Couch x 2min/side, Roll calves on barbell x 1 min/each, Stick external rotation stretch x 1min/side

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

2 rounds for time

6 One arm DB Press/arm (30/50)
15 Box jumps
10 KB swings
10 Goblet squats
5 Chins
15 Body rows
20 Push ups
6 Burpees

MWOD: Couch stretch x 1 minute/side, Band hamstring stretch x 1 minute/side, Band shoulder traction x 1 minute/side, stretch calves and ankles x 3 minutes


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


WOD:

8 Rounds  for time

8 Lunges foward
8 Lunges backward
8 Push-ups

MWOD: Prower x 2 trips, bottom squat x 2 minutes, stretch wrists and forearms x 1minute/side, Band shoulder traction x 1 minute/side

LIFT: A) Push Press work up to 3rm x 15 minutes
         B) T-Get-Ups work up to 3RM x 10 minutes


WOD: 7 min EMOTM
3 hang squat cleans

Mwod:  Roll adductors (inside of leg) x 20 passes each, Frog stretch x 2 mins, Roll calves on barbell x 1min/side, stretch calves x 2min/per, Roll upper back with lacrosse ball on floor x 1min.

Lift:  Squat (add 5lbs to working max) 5 @ 65%, 5 @ 75%, 5+ @ 85%


"Not fight gone bad, but close to it"

3 rounds for quality reps- 

Min #1- Row 11 cals
Min#2- 12 KB swings
Min #3- 13 Sit ups
Min #4- 14 Alternating DB snatches
Min #5- 15 BW squats

Clock does not stop, must finish exercise before moving onto next.  1 min rest between rounds.

MWOD: Bottom squat X1min
LAX Ball upper back and neck X3 mins
Band shoulder traction X1min/side
Couch stretch X1min/side

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

WOD:  "Fight gone bad"

3X 5min rounds, 1 min at each exercise, total reps is score

Wall balls
SDHP (65/95)
Box Jump
Push press (65/95)
Row for cals

MWOD: Prowler x 2 trips, couch stretch x 1 minutes/side, band tri/lat stretch x 1 minute/side, stretch wrists and forearms x 1 minute/side, smash tris and forearms on bar x 1minute/side

CHINS- 5 x 4 reps
-----------------------

1RFT of:

A. 100 OH lunges
B. 100 Pull Aparts
C. 50 DB Thrusters
D. 25 T-get ups

Complete one at a time, in any order for overall time.

Mwod:  Row 2 mins, Roll upper back w lacrosse ball ON FLOOR x 1min,  Band hip stretch from rack x 2mins/side, Outside hip stretch on bench/box x 1min/side, Stretch wrists/forearms on floor x 1min

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

Wod:

40-30-20-10 reps

Walking lunges
Dubs
Sit ups

MWOD: Prower x 2 trips, band tri/lat stretch x 1 minute/side, stretch calves and ankles x 1 minute/side, band should traction x 1 minute/side, stretch calves and ankles x 1 minute/side

Skill: Front Rack x 6 minutes

Lift: Clean and Jerk 2,2,2,2
(1 clean, 2 jerk)

WOD: 52 pick up

Diamond = Squat
Heart = Pushups
Spade = Sit ups
Clubs = Jax

Ace = 5 burpees

Mwod:  Bottom squat x 1 min, Roll upper back & lats x 3mins, Band internal rotation stretch x 1 min/side, band shoulder traction x 1 min/side, couch stretch x 1 min/side

Bench 5 @ 65%, 5 @ 75%, % + @ 85%

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

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Mwod: outside hip stretch x 2 minute/side, band hamstring stretch x 1 minute/side, couch stretch x 1 minute/side, band tri/lat stretch x 1 minute/side


WOD: 
Diamond Cutter
250 squats for time...
EMOTM 5 Burpees



Finished?

100 Pull Aparts
50 Sit ups

MWOD: Lax ball glutes x 2 minute/side, Band Hamstring stretch x 1 minute/side, couch stretch x 1 minute/side, Band Shoulder Traction x 1 minute/side

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

WOD- For Time

15-10-5 Thursters
21-15-9 Body Rows
15-10-5 RDL's

Mwod:  Row 1 min, Roll forearms on barbell sleeve x 20 passes each, Stretch wrists/forearms on floor x 2mins, Band Lat/tri stretch from rack (waist height) x 1min/side, Super frog with 45lb plate x 2mins/side

Skill:  Cleans x 10 mins

WOD:  "The Chief" 5 Rounds of 3 minutes on with a 60 sec rest between rounds

3 Power Cleans
6 V-ups
9 Squats

Pick up where you left off at the start of each round.  Score is total rounds completed.

MWOD: Bottom Squat x 1 minutes, smash calves on bar x 1 minute/side, Stretch calves and ankles x 2 minute/side, Bottom squat retest x 1 minute, tspine ext on roller x 30 reps

Skill: Deadlift set up Progress x 6 minutes

Lift: deload- Deadlift 5 @ 55% 5 @ 60% 5 @ 65%

EMOTM
Deadlift x 3 @ 65%
Pushups x 3

Mwod:  Sled drag or prowler x 2 trips, Roll chest on rack x 1min, Tspine ext over roller x 15, Roll legs x 20 passes each, Couch stretch x 2 mins/side


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


WOD:  4 Rounds for time

  8 Push Press (75/135)
  9 KB swings
10 DB snatches (5 per)
11 Box Jumps