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