MWOD;
1. Prowler x 2 trips
2. Pre-Squat Hip Opener x 1 min/side
3. Smash Calves On BB Sleeve x 1 min/side
4. Stretch Calves+Ankle x 1 min/side
5. Band LAT/TRI Stretch x 1 min/side

Lift: Squat 2@65, 2@75, 4x5 reps @80%

WOD; A. EMOTM 8 min
3 Reps Clean+Press (75,135)

B. AMTRAP 8 min
12 DB Snatch Alt
9 V-Ups
6 Burpees 

Mwod:  Prowler x 2 trips, Roll upper back + 20 tspine extensions over roller, Band hip stretch from rack x 2mins/side, Frog stretch x 2mins, Band lat stretch x 2mins/side


Bench Press 60% x3, 70% x 3, 75% 3 x8reps


WOD:  4 rounds


1 minute of 10 squats + AMRAP Chins/Body rows
1 minute of 10 squats + AMRAP Push ups
1 minute of 10 squats + AMRAP V-ups
1 minute rest

Score is total reps for chins, push ups and v-ups

mwod:
jog 2 laps
roll upper back and legs (hamstrings, quadriceps, glutes) x2 mins
stretch wrists + forearms x1 min/side
bottom squat x2 mins

lift:
clean + power jerk 5 x 3
work up to heavy triple

wod:
75 second stations
tire flip
prowler march
rope slams
1 arm d.b press
farmers walk
row for distance

mwod:
jog 2 laps
couch stretch x1 min/side
pre-squat hip opener x1 min/side
t-spine ext. on roller x20 passes
band lat/tri stretch x1 min/side

benchmark:
squat 80%
chins
clean + press
push ups
burpees
dubs
500m row

mwod:
2 laps
lax ball traps and under shoulder x2mins
band shoulder traction x1 min/side
couch stretch x1min/side

lift:
military
5 @ 50%
3@60%
2%70%
1@75%
max reps at 80%

wod:
amrap 15 mins
5 burpees
10 kb swings
16 oh lunge (8/leg)

Mwod:  Jog 2 laps, Roll quads x 20 passes each, Couch stretch x 2mins/side, Roll calves x 20 passes each, Stretch calves x 2mins/side, Roll upper back with lacrosse ball on the floor x 1 min


Lift:  Deadlift:  65% x 2, 75% x 2, 80% 4 x 5 reps



WOD:  15-12-9-12-15 reps of:

DB Push press
DB Front squat
DB Rows

mwod:

run 2 laps
roll upper back and quads x 20 each
band lat/tri stretch x 1 min side
bottom squat x 2 mins

lift:    

cleans 5 x 4 @ 70%

wod:    

10 min amrap

10 thrusters
10 dubs
10 burpees
10 v-ups
10 cal row

Mwod:  Prowler x 2 trips (down & back twice), Tspine ext over roller x 20, Roll lats x 20 passes each side, Band hamstring stretch x 2mins/side, Band Lat/tri stretch x 2mins/side

Chins:  Max reps in 8 mins

WOD:  "Grace"

30 Clean & Jerks for time

(75/135)


Finished?  Prowler race

mwod:
row 300m
roll quads x 20
lax ball glutes x 1 min/side
outside hip stretch x 1 min/side
bottom squat x 2 mins

lift: 5 sets for max reps in 15 min time limit
squats @75%
kb swing (35/53)

wod:
3 rounds for reps; one minute stations
row for cals
sit ups
med ball twist
p-ups
rest

Mwod:  Prowler x 2 trips, Roll upper back x 20 passes, Roll chest with ball on post x 1min, Couch stretch x 2 mins/side, Band lat stretch x 2mins/side


Bench @ 75% & Body rows 
5 Rounds for max reps- 15 min time limit*



WOD:  "Kelly" 5RFT

Run lap
30 Box Jumps
30 Wall Balls

MWOD:
row 200m
roll upper back + quads x 20 passes each
bottom squat x 2mins
band tri/lat stretch x 1 min/side

Lift:
Cleans 5x3 Progressing to a heavy triple

WOD:
10 minutes
3 push ups, 3 bw squats, 3 chins, 3 sit ups
6 push ups, 6 bw squats, 6 chins, 6 sit ups
9 push ups, 9 bw squats, 9 chins, 9 sit ups
12..........
15..........
See how far you can get within the time limit

Mwod:  Row 2 mins, Band hip stretch from rack x 2mins/side, Roll glutes with ball x 2mins, Band hamstring stretch x 2min/side, Roll upper back x 20 passes + 20 tspine ext over roller


Deadlift:  3 @ 60 %, 3 @ 70 %, 3 x 8 reps @ 75%


WOD:  AMRAP in 15 min

5 T get ups (RA)
15 Kb swings
5 T get ups
15 V-ups

Mwod:  Row 2 mins, Roll quads x 20 passes each, Couch stretch x 2 mins/side, Band frog stretch x 2mins, Band lat/tri stretch x 2mins/side, Stretch calves x 1min/side


Squat 7 x 3 reps @ 75%


AMRAP in 15 mins
(add 2 reps each round)

6 KB swings
6 Push ups
6 Lunges/leg
6 Back Extensions

MWOD: Row x 2 minutes, Roll quads, hamstrings and upper back x 20 passes each, couch stretch x 1 minute/side, band shoulder traction x 1 minute/side, bottom squat x 1 minutes.


SO FOR MY LAST SATURDAY MORNING BOOTCAMP I THOUGHT WE COULD DO A LITTLE THROW BACK TO 2012. ALL OF MY FAV. EXERCISES IN ONE BIG WOD!
-SHELBY

20 Wall balls

20 Sit-ups

 20 Power Cleans (75/135) 

20 DB Snatch (10/arm) (25/45)

20 Dubs

20 Thrusters (25/45)

20 Chin-ups

20 V-Ups

20 Overhead squats (stick/65lbs)

20 KB swings

 20 Push press (75/115)

20 SDHP (65/95) 

20 Lunges

20 Burpees

20 Body Rows

20 Russian Twist

 20 RDL's (95/135)

20 Knees to elbows

20 Goblet Squat

MWOD: Prowler x 2 trips, lax ball glutes x 1 minute/side, pre squat hip opener x 1 minute/side, couch stretch x 1 minute/side, band hamstring x 1 minute/side

YOUR MOBILITY NEWS TO IMPROVE!
TAKE THIS PART SERIOUSLY AND YOUR PERFORMANCE WILL IMPROVE.

LIFT: Deadlift - 5 @ 55%, 5 @ 65%, 3 x 10@ 70%

WOD: 75 Sec Stations:
Tire Flip
Prowler March
1 Arm Clean and Press
Rope Slams
Row Cals
Russian Twist

Mwod:  2 laps of the building, Roll lats x 20 passes each, Tspine ext over roller x 20, Roll quads x 20 passes each, Couch stretch x 2mins, Bottom squat x 1min

Lift:  Chins (strict) x 40 reps  (10 mins max)

WOD:  AMRAP in 15 mins

1 Prowler trip

10 KB swings

10 Body rows

10 Box Jumps

Farmers walk down and back

MWOD: 1- 20 jax-20 squats- 100 ropes
             2- band hamstring from post x1min/side
             3- samson stretch x1min/side
             4- stetch wrist + forearms x1min/side
             5- bottom squat x 2 minutes

LIFT: cleans  3x5 @75% of your 1RM

WOD: "Dead Thrubbin'"
25 thrusters
5 deadlift (135/225)
50 dubs
-----
20 thrusters
5 deadlift
40 dubs
-----
15 thrusters
5 deadlift
30 dubs
-----
10 thrusters
5 deadlift
20 dubs
-----
5 thrusters
5 deadlift
10 dubs

Mwod:  Row 2 mins, Roll chest and shoulders on rack x 1min, Roll quads x 20 passes, Couch x 2mins, Band lat stretch x 2mins/side

Bench: 55% x5, 65% x5, 70% x 3 x 10 reps


WOD:  Diamond cutter

250 squats
EMOTM 5 Bupees