Mwod:  Prowler x 2 trips, Roll quads x 20 passes each, Roll calves on barbell x 1 min/side, Pre squat hip opener x 2mins/side, Tsine ext over roller x 20 passes

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


AMRAP in 12 mins

6 Chins
6 Box Jumps
12 Tire Flips

MWOD: Row x 300m
             Roll quads and glutes x 2 minute/side/item
             Bottom squat test x 1 min
             Super frog x 2 minutes
             Couch stretch x 1 minute/side


LIFT: Deadlift-
3 @ 70%
3 @ 80%
3 @ 90%
2 x 1@90-95%

WOD:
Run 1 lap
15 Deadlifts (60%)
15 Pushups

Run 2 Laps
9 Deadlifts
9 Push-ups

Run 3 Laps
3 Deadlifts
3 Push-ups

Mwod:  Row 2 mins, T-spine ext over roller x 20, Band lat/tri stretch x 2mins/side,  Bottom squat x 1 min, Roll lats x 20 passes each

Clean & Jerk:  5 x 1 clean & 2 jerks

....................................

3 Rounds for time

20 Alternating Single arm KB swings
20 KB squats
20 Left arm walking lunges
20 Right arm walking lunges
20 KB SDLHP 

MWOD: ROW X 2 MINUTES
             LAX BALL GLUTES X 1 MINUTE/SIDE
             LAX BALL PECS X 1 MINUTE/SIDE
             BAND TRI/LAT STRETCH X 1 MINUTE/SIDE
             COUCH STRETCH X 1 MINUTE/SIDE


LIFT: BENCH PRESS:
3 @ 70%
3 @ 80%
3 @ 90%
MAX @ 70%

40-30-20-10
WALL BALLS
PLANK ROWS
KB SWINGS

MWOD: Prower x Down and Back, Roll upper back x 20 passes, Roll quads x 20 passes, stretch calves x 1 minute/side, couch stretch x 1 minute/leg,

WOD: 1 Round For Time:

Pain Tornado
250m Row
100 Lunges
90 Sit-ups
80 Jumping Jax
70 Squats
60 Russian Twist
50 Rope Slams
40 Body Rows
30 Push-ups
20 T-get-ups
10 Burpees

MWOD:  ROW X 300, LAX BALL GLUTES X  1 MINUTE/SIDE, BAND HAMSTRING STRETCH X 1 MINUTE/SIDE, BAND TRI/LAT STRETCH  X 1 MINUTE/ARM, FROG STRETCH X 2 MINUTES

LIFT: DEADLIFT ** ADD 5LBS TO WORKING MAX
5 @ 65%
5 @ 75%
5 @ 85%
5+@65%

WOD: AMRAP X 13 MINUTES

CHINS 
BURPEES
KB SWINGS

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

MWOD: Skip x 100, 20 jax Skipp 100
             Band shoulder traction x  1 minute/side
             Smason Stretch x 1 min/side
             Roll lats x 20 passes each
             Stretch calves + Ankles x  minute/side

LIFT: Military Press 3 @ 60%, 3@70% 3 x 8@ 75%

WOD: 5 RFT 20 minute time limit

10 Thurster (25/45)
15 Knees to Elbows
25 Dubs
            

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

Squat 5 @ 75%, 3 @ 85%, 1+ @ 95%, drop to 5+ @ 75%


3 Rounds with 1 min rest between each round, 
1 min to complete each exercise

11 Cal row
12 V-ups
13 KB swings
14 DB Snatches (7 per arm)
15  Goblet squats

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:  Tabata Mash up 6 rounds of each

20 sec on/10 off alternating between each couple:

A)  Body Rows
      BW Squats

Rest 2 mins

B)  Sit ups
      KB swings

MWOD: Row x  300m, Lax ball glutes x  1 minute/side, outside hip stretch on bench x 1 minute/side, frog stretch x 2 minutes

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

WOD: EMOTM x 10 minutes
Deadlift (60%) x 5
Burpee Bar Jumps x AMRAP
Score is BBJ's

MWOD: Row x 300m, lax ball pecs on post x 1 minute/side, roll upper back and lats x 1 minute, couch stretch x 1 minute/side, band shoulder traction x 2 minutes/side

LIFT: BENCH PRESS + 5LBS TO WORKING MAX
5 @ 65%
5 @ 75%
5 @ 85%
max @ 65%

WOD: AMRAP X 12 MINUTES

1 Row
1 Hang Clean
1 Military Press
1Push Press
Add 1 rep to each exercise each round

MWOD: Skip x 100, jax  x 20, skip x 100
Pre squat hip opener foot elevated x  1 minute/side
Roll quads x 30 passes each
Calf + Ankles stretch x 1 minute/side

LIFT: Squat 3 @ 70%
                  3 @ 80%
                  3 @ 90%
              Max @ 70%


A) T- Get- Up for max weight x 8 minutes

B) 27-21-15-9
KB Swings
Body Row

MWOD: Row  x 2 minutes, lax ball glutes x 2 minutes, band hamstring x 2 minute/side, band shoulder traction x 1 minute/side, couch stretch x 1 minute/side


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


WOD:

40-30-20-10 reps of:

 

OH Lunges

Row for Cal's

Band GM's

MWOD: Skip x 100, jax x 20, skip x 100,
             Lax ball pec on post x 1 minute/side
             Band Pec Stretch x 1 minute/side
             Frog Stretch x 2 minute
             Couch stretch x 1 minute/side


LIFT: BENCH PRESS
5 @ 75%, 3 @ 85%, 1 @ 95%


WOD: 5 ROUNDS FOR TIME:
12 Deadlifts (75/135)
9 Cleans (75/135)
6 Push-press(75/135)

MWOD: Row 2mins, Pre-squat hip opener with foot on bench or box X1min/side
Band hamstrings stretch X1min/side, LAX ball glutes X1min/side, Frog Stretch X2mins


Lift:  SQUAT  +5lbs to working max  for 5@65%, 5@75%, 5@85%, MAX REPS @ 65%

WOD:

2 Rounds for Reps

1min Thrusters (65/95)
1min Rest
1min BB row
1min Rest
1min Burpees
1min rest
1min DB Side raise

MWOD: Skip x 100, 20 squats, skip x 100
Roll lats and upper back x 3 minutes
Band shoulder traction x  minute/side
frog stretch x 2 minutes

LIFT: Military Press 7 x 3 @ 75%


WOD: 15 minute amrap

10 box jumps
10 knees to elbows
5 burpees

MWOD: Row x 2 minutes, roll triceps on barbell sleeve x 1 minute/side, band shoulder traction x 2 minute/side, stretch wrists and forearms x 1 minute/side, couch stretch x 1 minute/side

LIFT: Cleans 5x3 reps aprox 85-90%


WOD:

 DB Snatch 2500lb Accumulated.
Eg. 25lbs x 100reps=2500lbs
Pick a weight, do the math
Get 2500lbs
**3 Burpees every minute**

WMOD: 100 skips, 20 jaxs, 100 skips,
              lax ball pec smash x 1min/side
              samson stretch 1 min/side
              band shoulder traction x 1 minute/side


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

WOD: EMOTM x 12 minutes
Even minute: Wall balls x 15
Odd minute Russian Twist x 20

Mwod:  Row 2 mins, Roll quads x 20 passes each, Roll calves on barbell x 1 min/side, Bottom squat x 1min, Couch stretch x 2mins/side


Squat 5 @ 75%, 3 @ 85%, 1 @ 95%, 3 @ 85%, 5 @ 75%


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