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