Mwod:  2 laps of building, Roll quads and upper back x 20 passes each, Roll upper chest with ball x 1min, Band lat stretch x 2 mins/side, Band hip stretch from rack x 2mins/side, Bottom squat x 1min

T-Get up 5, 4, 3, 2, 1/arm

WOD:  DB Complex x 6 Rounds -only rest between rounds

-6 Lunges/leg
-6 Alt. DB snatches/arm
-6 Thrusters
-6 DB rows
-6 RDLS

MWOD:

Row 250M
Bottom Squat x 2 min
Roll Upper Back and Legs x 3min
Band lat/tri stretch x1 min/side
Stretch Wrists and Forearms x1 min/side

Lift: Clean and press 5x3 up to heavy triple

WOD:

3 ROUNDS

Prowler down and back w/weight
DB Snatch x3/arm
Tire Flip x5
Rope Slam x20
Row 250m 

mwod:
100 ropes, 10 jaxs,  10 squats
band distracted hamstrings x1min (30 reps)/side
lax ball upper back and traps x3mins
t-spine extension on roller x20 reps
couch stretch x1min/side

"benchmark"
squat 80%
chins
clean and press
push ups
dubs
500m row

Mwod:  Row 2 mins, Roll quads and upper back x 20 passes each, Couch stretch x 2mins/side, Frog stretch x 2mins, Roll calves on barbell x 1 min/side, Stick external rotation stretch x 1min/side


Squat: 3 @ 70%, 3 @ 80%, 3 x 3 @ 90%


WOD:  

Tabata
 20 sec on/10 sec off x 8 rounds for max reps each of:

KB swings
Sit ups
DB Snatch

mwod:
2 laps of building
lax ball glutes and hips x 4 mins
lax ball pecs on post x 1 min/side
done? go back to #2

lift:
bench 3@70%, 3@80%, 3x3@90%

wod:
"grizzly"
bb row x3
hang clean x3
front sqaut x3
push press x3

complete 1 round and add weight each round. 15 minute time limit.

Mwod:  2 laps of building, Roll quads and upper back x 20 passes each, Band Hamstring stretch x 2mins/side, Roll glutes x 1min, Outside hip stretch on bench x 2mins/side, Band lat stretch x 1 min/side


Deadlift:  5 @ 65%, 5 @ 75%, 3 x 5 @ 85%


WOD:  1 RFT

20 KB swings
15 Thrusters
20 Push ups
30 Sit ups
20 Body rows
30 Leg Raises
20 Burpees
15 Thrusters 
20 KB swings

MWOD: Jog 2 laps
             Roll back and legs x 3min
             Bottom squat
             Band lat/tri stretch x 2 min/side


5 Min AMRAP: Push-Up
5 Min AMRAP: Lunge

WOD: 52 Pick-Up

Diamond: Squat
Club: Sit-Up
Heart: DB Push Press
Spade: Jax
A: Burpees x 5
J: 100m Row

mwod:
row 250m
roll quads on floor x 20/each
roll upper back on floor x2 mins
roll lats x20/each
band lat/tri stretch x 2 mins/side


lift: work up to max clean and press (jerk/split jerk)

wod:
6mins amrap
20 kb swings
20 rope slams
20 band curls

6 mins amrap
10 v ups
10 wipers
20 med ball twist

mwod:
1 lap of building
roll quads x20
roll upper back with lax ball x 2mins
roll lats x20
band lat/tri stretch x1min/side

lift:
military press: 5@65%, 5@75%, 5@85%, 5@75%

wod: amrap 12 mins
1 deadlift
1 clean
1 push press
(add 1 deadlift each round)

Mwod:  2 laps of building, Roll quads x 20 passes each, Stretch calves x 2 mins/side, Frog stretch x 2mins, Roll chest on rack x 1min


Squat:  5 @ 65%, 5 @ 75%, 5 @ 85%, 5 @ 75%


4RFT

12 KB swings
12 Lunges (6/leg)
12 Sit ups
12 Dubs

MWOD: Jog 2 laps of building
             Roll upper back & lats x20 passes each
             Band lat/tri x1 min/side
             Band shoulder traction x1min/side


Lift: 10 mins Max Chins

WOD: 5 Rounds 
          50 Dubs/100 skips
          10 burpees
          Prowler 1 way (w/weight)
          10 Cal Row

mwod:
row 2 mins
roll upper back and lats x20 passes each
couch stretch x1 min/side
pec stretch x1 min/side
roll chest and shoulders on rack x1 min/side

lift:
2 count pause deadlift 4x4@65-70%

wod:
for time...
30 d.b snatch
90 sec rest
500m row
90 sec rest
50 wall balls

Mwod: Row 2 mins, Roll lats and upper back x 2 passes each, Couch stretch x 2 mins/side, Pec stretch x 1min/side, Stick external rotation stretch x 1min/side, Roll chest & shoulders on rack x 1min


2 ct pause bench 4 x 4  @65%-70%


WOD:  AMRAP in 15 mins

1-2-3-4-5..... reps

CHINS
BURPEES
PUSH UPS

How far can you go?

mwod:
row 200m
pre squat hip opener x1 min/side
lax ball glutes x1 min/side
bottom squat x2 mins

lift:
2 count pause squats 4x4 @65-70%

wod:
a) amrap 6 mins
kb goblet squats x10
kb swings x20

b) amrap 6 mins
v-ups x10
wipers x10
med ball twists x10

Mwod;  Prowler x 2 trips, Roll quads x 20 passes each, Roll upper back x lats x 1 min, Band hip stretch from rack x 2mins/side, Band lat/tri stretch x 1min/side, Stretch wrists on floor x 1min


Push Press:  1 clean + 4 push press x 12 mins


AMRAP in 12 mins

5 Power cleans
5 Pendlay rows
20 Dubs

mwod:
2 prowler trips
roll quads + calves x 20 passes
couch stretch x2 mins/side
stretch calves x2 mins/side
frog stretch x2 mins
bottom squat x1 min

lift:
deadlift
50%x5
60%x3
70%x1
75%xmax reps

wod:
lunge 100yards
prowler down and back
tire flip x3/x5
amrap x12mins

Mwod:  Run 2 laps, Roll quads and calves x 20 passes each. Couch stretch x 2mins/side, Stretch calves x 2 mins/side, Frog stretch x 2mins, Bottom squat x 1min


Squat:  50% x5, 60% x3, 70% x2, 75% x1, 80% x1, 85% x AMAP


WOD:  3 Rounds

Max rounds in 3 mins of:

10 Push ups
20 Dubs

Rest 90 secs between sets


ATTENTION ALL CAMPERS!  DUE TO THE UF POWERLIFTING COMPETITION IN ARNPRIOR, THERE WILL BE NO CAMPS ON SATURDAY AS ALL HANDS WILL BE HELPING OUT.  PLEASE COME OUT AND SUPPORT THE LIFTERS AND SEE WHAT IT IS ALL ABOUT!  LIFTING STARTS AT 9AM.

mwod:
skip 100, jax 20, 20 squat
bottom squat x 2 mins
band shoulder traction x 1 min/side
band pec stretch x 1 min/side

lift:
bench 1@70%, 1 @80%, 5x3@85%

skills:
wall balls 5 mins

wod:
50-44-30-20-10
wall balls
kb swings