Mwod:  Row 250m, Roll lats x 20 passes + 20 T spine extensions, Band lat/tri stretch x 2 mins/side, Bottom squat x 2mins,  Frog stretch x 2mins


Lift Skills x 5 mins


WOD:  20 min time limit

"The Bear"- Modified x 7 Rounds minimum

Power Clean
Front Squat
RDL
Push Press 
Push Jerk


-pick a weight that you can do all 5 exercises without setting the bar down\
-add weight and repeat the same sequence until you miss a lift
-once a rep is missed, repeat previous weight for completion of sets

Mwod:  Row 250m, Roll upper back x 20 passes, Roll chest & shoulders with ball x 1 min, Band lat/tri stretch x 2mins/side, Couch stretch x 2mins/side

Bench 3 @ 70%, 3 @ 80%, 3 x 3 @ 90%

1 RFT

400m Row
50 Body rows
50 Wall Balls
50 Dubs
250m Row
50 Sit ups
50 KB swings
50 Battle rope slams
400m Row

Mwod:  Jog 2 laps, Outside hip on box or bench x 1 min/side, Band shoulder traction x 1 min/side, Roll feet with ball x 1 min/side, Frog stretch x 2 mins


Benchmark:

Squat:  Max reps @ 80% 
Max Chins
Max C&P in 2 mins (75/135)
Max Push ups
Dubs
500m Row

Mwod:  Jog 2 laps, Roll quads and calves x 20 passes each, Roll upper back with ball on floor x 1min, Band hamstring stretch x 2 mins/side, Band lat stretch x 1min/side, Bottom squat x 1min

Deadlift:  3 @ 70%, 3 @ 80%, 3 x 3 @ 90%


WOD:  AMRAP in 15 mins

5 Box jumps
5 Lunges/leg
5 Wall Balls
5 Side Raises

MWOD: 
Jog 2 laps
T-Spine extension on roller x20 reps
Lax ball traps + Subscap (armpit) x 2 mins/side
Couch stretch x 1 min/side
Stretch + roll forearms x 2 mins/side

LIFT: 
Military (+5lbs to WM)
5@65%
5@75%
5@85%
Max reps @65%

WOD:
A: 6 mins- HR Push-ups: max reps

B: 8 min amrap
    5 pwr cleans
    5 burpee over bar

Mwod:  Row 250m, Roll quads x 20 passes each, Couch stretch x 2min/side, Roll glutes with ball on floor x 1min/side, Roll calves on barbell x 1min each, Stretch calves x 2mins/side


Squat:  3 @ 70%, 3 @ 80%, 3 x3 @ 90%


B)  Chins max reps in 8 mins


C)  15-12-9-6-3

Thrusters
Burpees

MWOD:

Row 250M
Lax Ball Pecs on Post x1min/side
Lax Ball Upper Back & Traps x 1min/side
Couch Stretch x2mins/side

Lift:
Bench + 5lbs to WM
5 @65
5@75
3x5@85

WOD: 40-30-20-10 Reps For Time
KB Swing
Plank Row (Total)
Band Pull Aparts

Mwod:  Jog 2 laps, Roll upper back and lats x 20 passes each, Band Lat/Tri stretch x 2mins/side,  Stretch wrists on floor x 1min, Bottom squat x 1min, Roll glutes x 1 min/side


Cleans:  Skills x 10 mins

WOD:

AMRAP in 15 mins

15 Box Jumps
12 Push Press
9 Toes to bar

MWOD:  Jog 2 laps, T-spine ext on roller x 30 reps, Lax ball traps & sub scap (armpit) x 2mins/side, Band lat/tri stretch x 1 min/side

LIFT: Military 5 @ 75%, 3 @ 85%, 3x1 @ 95%

WOD: 1-2-3-4-5-6-7-8-9.....reps
          15 mins time limit

          Push-ups
          Body Row
          V-ups

Mwod:  Prowler x 2 trips, Roll quads & upper back x 20 passes each, Couch stretch x 2mins/side, Band hamstring stretch x 1min/side, Roll glutes x 1min/side


Deadlift:  5 @ 65%, 5 @ 75%, 3 x 5 @ 85% *add 5lbs to working max

WOD:  Max Rounds in 5 mins

5 Clean & press
15 Dubs

Rest 2 mins repeat for 3 rounds

Mwod:  Row 250m,  Roll upper back x 20 passes, Band hamstring stretch x 1min/side, Roll calves on barbell x 1 min/side, Bottom squat x 1 min, Roll chest with ball x 1 min


PAIN TORNADOoooooo

100 Lunges
90 Sit ups
80 Jax
70 Squats
60 Russian Twists
50 Rope Slams
40 Body Rows
30 Push ups
20 Turkish Get ups
10 Burpees

Mwod:   Prowler x 2 trips, T-spine ext over roller x 30, Band pec stretch x 1 min/side, Band shoulder traction x 1 min/side

Bench 5 @ 65%, 5 @ 75%, 3 x % @ 85% *add 5lbs to working max

WOD:  EMOTM x 12 mins

Cleans x 3
Push Press/Jerk x 3

Mwod:  Prowler x 2 trips,  Roll quads x 20 passes, Super frog with band x 2 mins, Pre-squat hip opener x 1min/side, Stretch wrists on floor x 1min, Bottom squat x 1min


Squat 5 @ 75%, 3 @ 85%, 3 x 1 @ 95%


WOD;  3 RFT

20 Alt DB Snatches (30/45)
20 DB Push Press
20 Walking Lunges

Mwod:  Jog 2 laps, Lax ball glutes x 2mins/side, Band distracted hamstring stretch from rack x 1 min/side, Band distracted hip from rack x 1min/side, Stretch calves and ankles x 1 min/side


Deadlift 5 @ 75%, 3 @ 85%, 3 x1 @ 95%


WOD:  Tabata This

8 rounds each of 20 sec work/ 10 sec rest

Row for Cals
Push ups
KB swings

MWOD:

Jog 2 laps of building
T-Spin ext on roller x30 reps
Samsom stretch x1min/side
Med Ball Gut Smash x1min/side
Couch stretch x1min/side

Lift: Military Press 3@70%, 3@80%, 3x3@90%

WOD:

6 MIN AMRAP
 
Split V-Upsx 6/leg
V-Ups x12
Glute Bridge x12
(Hold plate on hips)

6 MIN AMRAP

1 Arm DB Push Press x6/arm
1 Arm DB Row x 6/arm
Band Pull Aparts x24

Mwod:  Row 250m, |Roll upper back and lats x 20 passes each, Roll chest with ball x 1min,  Band lat/tri stretch x 2mins/side, Couch stretch x 2mins/side


Bench:  5 @ 75%, 3 @ 85%, 3 x 1 rep @ 95%


B)  Chins x 3 sets of max reps


C)  WOD:  AMRAP in 10 mins

7 DB Push press
7 Body Rows
7 Box Jumps

Mwod;  100 skips, Squat x10, Jax x 10
Roll glutes with ball on floor x 2mins/side
Band distracted hamstring stretch x 1 min/side
Super frog with band x 2mins

Deadlift 3 @ 70%, 3 @ 80%, 3x3 @ 90%

WOD:  40-30-20-10 reps of:

Wall balls
Plank rows
KB swings