MWOD:

1) Row 300m
2) Smash Pecs + Front Shoulder w/lax Ball x2mins/side
3) Band Pec Stretch x1min/side
4) Band Internal Rotation Shoulder Stretch x1min/side
5) Couch Stretch x1min/side

LIFT:

A) BENCH PRESS
        5x2@90%

A2) BAND PULL APARTS 
                        5x2

WOD:

"GRIZZLY"
Barbell Complex
BB Row x3
Hang Clean x3
Front Squat x3
Push Press x3
Complete 1 Round, Add Weight Each Round, 15min Time Limit

MWOD:
Roll Quads x20 passes,
Trap Smash with lac ball x1min/ea
Pec smash with lac ball x 1min/ea
Band lat/tri stretch

Lift:

Max Clean and Press (jerk or push)

WOD:

3 rounds Tabata
30/10

Thrusters
Renegade Rows
Rope Slams 
T2B
Burpees

MWOD:

1) Skip 100
2) Smash Triceps On Bar, In Centerhead position x2mins/side
3) Band Lat/Tri x1min/side
4) Super Frog w/band x2mins
5) Roll Quads + Glutes On Roller x2mins

BENCHMARK:

Squat 80% for max reps
Chins AMAP in 1 set
C+Press 2 min AMRAP (75/135)
Push ups AMAP in 1 set
Burpees AMAP in 2 mins
Dubs AMAP in 2 mins
500m for time

Mwod:  Row 300m, Bottom squat x 2mins, Roll quads x 20 passes each, roll calves with barbell x 1min/side, Couch stretch x 2mins/side, Bottom squat retest x 1min



Squat:  5 x 2 @ 90%


WOD:

A)  AMRAP in 7 mins
       7 Renegade Rows
       7 Wall Balls

Rest 2 mins

B)  AMRAP in 6 mins
      6 Lunges/leg
      6 Push ups

Rest 2 mins

C)  AMRAP in 5 mins
      5 DB snatch LA
      5 DB snatch RA

MWOD:

1) Skip 100, 10 Squats, 10 Jax
2) Lax Ball Glutes x2mins/side
3) Outside Hip On Box x2mins/side
4) Couch Stretch x1mins/side

LIFT:

DEADLIFT 
 5x4@85%

WOD:

10RFT
3 Burpees
6 Toes To Bar
9 KB Swing

Mwod:  Row 300m, Roll lats x 20 passes each, Roll traps with ball on post x 1min, Band lat/tri stretch x 2mins/side, Band hip stretch from rack x 1min/side


A)  Military Press 4 x 6 @ 65%
A2)  Strict Chins 4 x MR



WOD:  4 RFT

40 Russian Twists
30 Cal Row
20 Thrusters
10 Body rows

MWOD:       1) Skip 100, Jax 10, Squats
                        2) Lax Ball Smash Pecs + Front Shoulders x2 mins/side
                        3) Band Pec Stretch x1 min/side
                        4) Couch Stretch x1 min/side

LIFT:  Bench Press - 5x4reps @ 85%

WOD: "52 Pick Up"
           No Ace, No Facecards
          Diamonds = DB Floor Press
          Hearts = Plank Row
          Spades = DB Front Squat
          Clubs = Band Pull-A-Parts

Mwod:  Row 2 mins, Roll upper back on roller x 20 passes, Stretch wrists x 2mins, Bottom squat x 2mins, Couch stretch x 2mins/side


Squat 5 x 4 @ 85%



WOD:  1 minute stations, 30 sec transfer

Row for cals
Box jumps
Rope slams
GHR sit ups
Landmines
Wall Balls

MWOD

1: ROW 300m
2: Smash roller, 20 passes/ea
3: Lac ball on upper back and traps x mins/side
4: Spend more time on #3, as we both know you cut it short

Lift:

a1) Military Press: 3x8@70%
a2) STRICT chins: 3xMR
a3) Band Pullaparts: 3x25


WOD:

10min EMOTM
10 KB swings (35/53)
5 V-ups

Finished?
spend 4-6 minutes mobilizing your own 'problem area'

Mwod:  Row 2 mins, Roll quads x 20 passes, Couch stretch x 2mins/side, Roll glutes x 1 min/side, Stretch hamstrings from rack x 2mins/side, Roll upper back & traps w ball x 1min

Deadlift:  4 x5 @ 80%


WOD: 12 min AMRAP

1 Row
1 Hang clean
1 Front squat
1 Push press

* add 1 rep to each round

Mwod: Skip x100, roll itband with roller x20 passes, trap smash, hip flexor smash on kettlebell, band lat/tri stretch x2min/side, band lat/ql stretch x2min/side

Squats: 5x3@85%

1 RFT

• Bodyrows - 25 reps
• Barbell Deadlift - 50 reps
• Pushups - 50 reps
• Box Jumps - 50 reps
• DB Foor Wipers - 50 reps
• Alternating Single-Arm Clean-and-Press with kettlebell - 50 reps
• Bodyrows - 25 reps

Mwod:  Row 2 mins, Roll lats x 20 passes each, Super frog with band x 2mins, Band lat stretch x 2mins/side, Roll glutes x 1 min/side

Bench 4 x 5 @ 80%

3RFT

10 Power cleans
10 toes to bar
10 Burpees
200m row

Mwod:  Row 2 mins, Roll upper back and lats on roller x 20 passes each, Smash traps and front shoulders with ball on post x 1 min/side, Band lat/tri stretch x 2 mins/side, Couch stretch x 2mins/side


Wod#1 

8 mins

Push press x max reps in 8 mins

*every time you set down the bar perform

-3 bent over rows
-3 RDLs

Total is push press reps

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

Wod#2 

10 mins

AMRAP Squat x 10 reps @ 60%

MWOD:

Skip x 100, 10 Jax, 10 Squats
Band Lat/Tri Stretch x1min/arm
Smash forearms and Triceps on Barbell Sleeve x1min/side
Smash glutes and hips on lax ball x2min/side

Lift and WOD:

A: 6 MINS 
Clean and Jerk
Work Up to Max Single
Rest 2 Mins

B: 6 MINS 
Full Squat Cleans
Work up to Max Single
Rest 2 Mins

C: 6 MINS 
Deadlift
Work Up to Max Single

Mwod:  Row 2 mins, Roll glutes w ball on floor x 1 min/side, Hamstring smash on box w ball x 1 min/side, Band hamstring stretch x 2mins/side, Outside hip stretch on bench x 2mins/side

Deadlift: 5 x 2 reps @ 90%

WOD:  "Satans whiskers"

3 RFT

10 Chins

10 Front squats

10 Burpees


P.S.  Happy birthday NJ :) :) :)

Mwod:  Row 200m, Smash pecs with ball x 1min/side, Band internal rotation x 1 min/side, Roll high quad & hip flexors x 1 min/side, Couch stretch x 1 min/side

Lift:  

A)  Bench 4 x 4 @ 85%  ss Body rows 4 x 10


B) 4 sets of :  Push press x 5, rest 30 sec, BB row x 5, rest 60 sec


WOD:  Tabata....

Pull aparts
DB side raise
Push ups

Mwod:  Row x 2mins, Roll quads x 20 passes each, Frog stretch x 2mins, Roll chest with ball on rack x 1min, Bottom squat x 2mins, Pre squat hip opener x 1min/side


Squat:  4x4 @ 85-90%


WOD:  

40-30-20-10 reps of:

Lunges
Dubs
Sit ups