MWOD: 
1 Trap smash with lac ball on post x1 min each
2 Pec smash with lac ball on post x1 min each
3 Banded super frog x2 min
4 roll lats on pipe

LIFT: Squat

5x3@85%


WOD: 'BEAR COMPLEX'

5 Rounds for load
7 UNBROKEN sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

MWOD:  Skip x 2mins, Roll calves and quads x 20 passes each, Band hip stretch from rack x 2mins/side, Band lat/tri stretch x 1min/side, Stretch wrists x 1min


Clean & JERK x3 in 12 mins


4 rounds of Tabata
30/15

Thrusters
Rope Slams
DB snatch
Push ups

Row 300m, Lax ball glutes x 2 min/side, Band distracted hamstrings x 1min/side, Frog stretch x 2mins


Deadlift 4 x 5 @ 75-80%
Pull aparts 3 x max reps


WOD:  "Diamond cutter"

250 squats for time
EMOTM 5 Burpees

Mwod:  Row 300m, Roll lats & upper back x 20 passes each, Band lat stretch x 1min/side, Couch stretch x 2mins/side, Stretch wrists x 1min


Bench 4 x 8 @ 65%
Band face pulls 4 x 15


WOD:  5 RFT

5 T-get ups/arm
5 Power Cleans
25 Dubs

Mwod:  Skip x 2mins, Roll quads & upper back x 20 passes per, Roll chest and shoulders with ball on post x 1min, Band hamstring stretch x 2mins/side, Band lat/tri x 1min/side

WOD:  AMRAP in 20 mins

Deadlifts x 8 @ 60 %

Push ups x 6 

Chins x 4

Row 300m

|Finished?  100 Band pull aparts

Mwod:  Row 300m, Roll quads x 20 passes each, Super frog with band x 2mins, Bottom squat x 1 min, Couch stretch x 2mins/side, Roll pecs and shoulders with ball on post x 1min


Lift:  Squat:  4 x 6 @ 75-80%


WOD:  For time

50-40-30-20-10 reps of

DUBS
Sit ups

On Your Own Time


MWOD:
banded super frog x 2min
trap smash with ball on post x 1min/side
couch stretch x2min/side
band shoulder traction x2min/side

LIFT:
Cleans 3x3@87.5%

WOD: 'Annie, are you okay?'

21-15-9 reps for time

row for cal
thrusters
med ball cleans
snatch grip high pulls
wall balls
burpees

Mwod:  row 300m, Smash pecs on post x 1 min/side, Band Int Rotation shoulder stretch  x 1 min/side, couch stretch x 1 min/side


Lift:  "Lynne" 5 Rounds for max reps

75% of BW Bench 

Strict Chins


WOD:  1000m Row for time

Mwod:  Row 2 mins,  Roll glutes with ball x 1min/side,  Roll quads with roller x 20 passes per side,
Couch stretch x 2mins/side, Band hamstring stretch x 2 mins/side, Band lat stretch x 1min/side


Deadlift:  4 x 6 @ 75-80%


WOD:  AMRAP in 15 mins

*add 2 reps each round

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

MWOD:

1) Row 300m
2) Lax Ball Hamstrings (Sitting On Box) x1min/side
3) Band Hamstring Stretch x1min/side
4) Frog Stretch x2mins
5) Stretch Calves + Ankles x1min/side

LIFT:

SQUAT
4x10@60%

WOD:

21-15-9
PWR Clean (75/115)
Row For Cals
Thrusters (75/115)

Mwod:  Skip 100, Jax x 10, Squat x 20
Roll lats x 20 passes each
Band shoulder traction x 1 min/side
Smash pecs on post with ball x 1 min/side
Band pec stretch x 1 min/side

Lift:

A)  Bench 4 x 10 @ 60%    
A2)  Pull Aparts  4 x 20


B)  6 mins max Chins


WOD:    10 min AMRAP

5 DB Push Press
10 DB row
15 Box jumps

Mwod:

band lat/tri stretch
trap smash with lac ball
glute smash with lac ball
couch stretch

Lift:
Clean and Press: 5x2@90%

WOD:
40/20 tabata - 3 Rounds
  
Thrusters
Row For Cal
Alt DB snatch
Renegade row
Rope Slams
Tire Flips
Kettlebell swings

 

MWOD:

1) Skip100, Jax 10, Squat 10
2) Smash Triceps On Barbell x1min/side
3) Band Lat/Tri x1min/side
4) Band Interval Rotation Shoulder Stretch x1min/side (Hand Behind Back)
5) T-Spine Ext On Roller x20reps

LIFT:

A1) Military Press
          4x10@55-65%

A2) Band Pull Aparts
                     4x20

A3) Floor Slides
               4x20

WOD:

3RFT

10 T-Get-Ups 5/arm
10 Deadlifts (60%)

Mwod:  Row 2 mins, Roll adductors x 20 passes each, Frog stretch x 2mins, Roll chest with ball x 1min, Band lat/tri stretch x 2mins/side, Bottom squat x 2mins

Squat 4 x 8 @ 70-75%

Wod:  Mixing it up...For time

20 Wall Balls

20 Sit ups

20 Box Jumps

20 Power Cleans

20 Dubs

20 Thrusters (25/45)

20 Band GM's

20 KB swings

20 Push Press (75/115)

20 Burpees

20 Pendlay rows (75/95)

20 RDL's (95/205)

MWOD:
1) Row 300m
2) Roll Lats x20passes/side
3) Band Shoulder Traction x1min/side
4) Smash Traps x2mins/sides
5) Couch Stretch x1min/side

LIFT:
A) BENCH
 4x8@70-75%

A2) BAND PULL APARTS
                          4x20

B1) STRICT CHINS
           4xMax Reps

B2) PUSHPRESS
               4x6

WOD:
AMAP 10MINS
Pushups - x10
Body Row - x20
DB Side Raise - x30

Mwod:  Row 300m, Roll quads x 20 passes each, Roll glutes with ball x 1 min/side, Band Hamstring stretch x 2mins/side, Band Lat stretch x 1min/side


Deadlift: 3 x 8 @ 70-75%


WOD:  3 RFT

20 Alt Single arm KB swings
10 KB Squats
10 Left arm drunk lunges
10 Right arm drunk lunges
20 KB SDLHP

MWOD:
1) row 300M
2) super frog with band x2 min
3) band lat/tri stretch x2 min/side
4) pec smash with lac ball

LIFT:
Hang Clean 5x3@85%

WOD: 5 RFT

7 Snatch Grip High Pull
7 Barbell Push ups
7 Barbell Rows
7 Cleans
7 Thrusters

MWOD:

1) Row 300M
2) Band Distracted Hamstring Stretch x20reps/side
3) Roll Quads + Glutes x2mins/each
4) Couch Stretch x1min/side

LIFT:

 SQUAT
5x2@90%

WOD:

10 MIN EMOTM
   D/L x3@65%
Burpee Bar Jump x4