MWOD: Skip x 50, jax x 25, skips x 50
             Band distracted hamstring stretch x 30 reps/side
             Band lat tri stretch x  minute/side
             Couch stretch x 1 minute/side


LIFT: Military Press 6 x 5 @ 70%


WOD: 4 ROUND
1 minute - 10 squats + AMRAP Chins/ Body Rows
1 minute - 10 squats + AMRAP Push-ups
1 minute - 10 squats + AMRAP v-ups
1 minute rest
Score is total reps for chins, push-ups, v-ups

Mwod:  Row 2 mins, Roll glutes on lacrosse ball x 1min/side, Band hamstring stretch x 2mins/side, Roll upper back on lacrosse ball x 1 min,  T-spine ext over roller x 20

Deadlift:  5 @ 65%, 5 @ 75%, 5+ @ 85%


21-15-9 reps for time of:

Power cleans (75/135)
Row for cals
Thruster (75/135)

 WOD; ROW X 2 MINUTES, LAX BALL PECS ON POST X 1MINUTE/SIDE, LAX BALL GLUTES X 1 MINUTE/SIDE,BAND TRI/LAT STRETCH X 1 MINUTE/SIDE, COUCH STRETCH X 1 MINUTE/SIDE




LIFT: BENCH PRESS
5 @ 65%
5 @ 75%
5+@ 85%

12 min AMRAP

7 THRUSTERS
7 V-UPS
7 DUBS
7 RENEGADE ROWS

FINISHED: 1000M PARTNER ROW

MWOD: Row x 300m
               Pre-squat hip opener x 2 minute/side 
               Samson Stretch x 2 minute/side
               Frog stretch

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 glutes x 1min/side, Roll upper back with ball on floor x 1min, Band hamstring stretch x 2 mins/side, Couch stretch x 2mins/side

Deadlift:  5 @ 75%, 3 @ 85%, 1 or more @ 95%, Drop to 2 x 3 reps @ 85%


WOD

40-30-20-10 reps of:

DUBS
Lunges
Sit ups

MWOD: Row x 300m, t-spine ext on roller x 20 reps, "samson" stretch x 1 min/side, couch stretch x 1 min/side, band lat/tri stretch x 1 minute/side

LIFT: Military Press
5 sets of 8 @ 65%

WOD:

Round 1
Row 34 cals
DB Push- Press x 8
DB Snatch x 8/arm

Round 2
Row x 34 cals
DB Front squat x 8
DB Twist x 8

Round 3
Row 34 cals
DB Row x 8/arm
DB Floor press x 8

Mwod:  Row 2 mins, Roll quads x 20 passes each, Couch stretch x 2mins/side, Roll chest with ball on rack x 1min, Roll calves on barbell on floor x 1min/side


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


WOD:  52 Pick up

Hearts:  DB rows
Diamonds:  V-ups
Clubs:  KB swings
Spades:  DB Clean & Press

ACE:  5 Burpees

MWOD:
Row x 2 minutes,
lax ball upper back and chest x 1 minute/side,
roll quads x 20 passes each,
frog stretch x 2 minutes,
bottom squat x 2 minutes


WOD - "TO THE END"

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


FOR TIME


FINISHED? ROW 1000M

MWOD: Skip x 50, Jax x 20, Skip x 50
             Lax ball hamstrings on box x 1 minute/side
             Band hamstring stretch x 1 minute/side
             Hip capsule stretch x 1 minute/side
             Couch stretch x 1 minute/side

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

WOD: 5x 3 minute rounds 1 minute rest between rounds
Push-press (75/135)
Box Jumps (20/24)
Wall Balls

Mwod:  Row 2 mins,  Roll lats x 10 passes/side, Band lat stretch from rack (up high) x 2 mins/side,  Shoulder smash with barbell on floor x 1min/side, Band hip stretch from rack x 2 mins/side


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

Bench Press @ 75%
Body rows


B)  AMRAP in 10 mins

10 cal row
10 Burpees

MWOD: Row x 2 minutes
             Lax ball glutes x 1 minute/side
             Pre squat hip opener x 1minute/side
             The samson x 1 minute/side
              Band pre Stretch x 1 minute/side

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

WOD:
A) 6 min max push-ups

B) 4 Rounds
10 OH Lunges/leg
40 Sit-ups

Mwod:  Row 2 mins, Band lat/tri stretch from rack (waist height) x 2 mins/side, Stretch wrists on floor x 2 mins, Lax ball chest & traps on  post x 1 min, Bottom squat x 1min


Lift:  Clean & Jerk; 5 x 1 clean + 3 Jerks


WOD:  EMOTM x 10 mins

5 RDL's (95/185)
DUB's rest of minute

*DUB's is score

Mwod:  Row x 2mins,  Band lat/tri stretch from rack x 2mins/side, Stretch wrists on floor x 2mins,  Lax ball chest and traps on post x 1min, Bottom squat x 1min


LIFT:  Clean & Jerk 5 x 3


WOD:  EMOTM x 10 mins

5 RDL's (95/185)
DUBs rest of minute

# of Dubs is score*

MWOD:
skip x 50 jax x 30 skip x 50,
lax ball glutes on box x 1 minute/side,
smash triceps on BB sleeve x  2 minute/side,
band shoulder traction x 1 minute/side,
band hamstring stretch x 1 minute/side


LIFT;
Deadlift:  Add 5lbs to working max*

5 @ 65%, 5 @ 75%, 5 @ 85%, 5 @ 75%

WOD:
5 Rounds for time

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

MWOD: SKIP X 100, 20 JAX, 20 SQUATS
             OUTSIDE HIP STRETCH ON BOX X 1 MINUTE/SIDE
             FRONT SHOULDER SMASH ON BB X 1 MINUTE/SIDE
             BAND LAT/TRI STRETCH X 1 MINUTE/SIDE
             STRETCH WRISTS AND FOREARMS X 2 MINUTES

LIFT : CLEANS 5X5 @ APROX 70%

WOD: 12 MINUTE AMRAP
10 BURPEES
20 WALL BALLS
40 DUBS (250 SKIPS)

Mwod:  Row 2 mins, Roll upper back with ball on floor x 1 min, Band lat/tri stretch x 2mins/side, Smash front shoulder with barbell on floor x 1min/side, Frog stretch x 2mins

Bench:  5 @ 75%, 3 @ 85%, 3 x1 @ 95%


Chins:  Max reps in 8 mins


WOD:  Tabata Sit ups 20 sec/Plank 20 sec x 8 rounds

Max reps sit ups in 20 sec....20 sec of plank between each set

Mwod:  Row 2 mins, Bottom squat x 1min, Roll quads x 20 passes each, Roll chest & shoulders with ball on rack x 1min, Couch x 2mins/side


Skwatts:   5 @ 75%, 3 @ 85%, 3 x 1 @ 95%


Drunk Lunge Buffet- AMRAP in 12 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:  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: 20 jax, 20 squats, 20 lunges
             lax ball glutes x 2minutes/side
             band distracted hip stretch x 1 minute/side
             couch stretch x 1minute/side
             hip capsule stretch x 1 minute/side

LIFT :

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

WOD: 3 ROUND FOR REPS
 3 minute AMRAP
3 Hang Cleans (65/75)
6 Box Jumps (20/24)
9 HR Push-ups
1 Minute Rest

MWOD: Dub practice x 2 minutes
             Roll lats and upper back x 2 minutes
             Band internal rotation stretch x 1 minute/side
             Couch stretch x 2 minutes/side
             Bottom squat x 2 minutes

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

WOD: 15.1
9 minute AMRAP
15 hanging knee raises
10 D/L (95/65)
5 DB Snatch alt

15.1 a
max clean ad jerk
6 minute time limit

Mwod:  Row 2 mins, Bottom squat x 1min, Roll calves on barbell x 1min/side, Roll quads 20 Passes each, Band lat/tri stretch x 2 mins/side

Lift:  Squat 3 @ 70%, 3 @ 80%, 3x 3 @ 90%


Skill:  4 x 3 Box Jump:  Work up to max triple (10 mins)
* 5 Push ups between sets

WOD:  AMRAP in 8 mins

150m Row
15 KB swings