MWOD: Lax Ball on Glutes x 1min/side, Banded Superfrog x 2min, Lax Ball on Traps (lying on floor, extend arm over head) x 20/side, Lax Ball on Pec Minor (on post) x 1min/side

LIFT:
Clean and Jerk 3x1 @ 90-95%

WOD:
21-15-9
Snatch Grip High Pulls
Push Press
Knees to Bar

15-12-9
Pullups
Body Rows
Calorie Row

MWOD: 1. Skip 100 - 20 Jax - 10 Squats
             2. Lax ball lats+armpits x 1 minute/side
             3. Roll T-spine 20 passes
             4. T-spine EXT x 20 reps
             5. Roll quads + glutes x 20 passes each

LIFT: A1. Military     4x12

         A2. No money 4x15

WOD:  2 RNDS
         
           1 minute row cals
           1 minute rest
           1 minute burpees
           1 minute rest
           1 minute dubs
           1 minute rest
           1 minute KB swings
           1 minute rest

Mwod:  Row 2 mins, Bottom squat x 1min, Roll quads x 20 passes, Pre squat hip opener x 2mins/side, Roll calves on barbell x 1min/side, Stretch calves x 1min/side


Squat:  4 x 12


WOD:  Lunge Buffet AMRAP

20 Drunk lunges (LA)
10 V-ups
10 DB C+P
20 Drunk Lunges (RA)
10 Plank rows
10 Burpees

MWOD: 1. Skip 100, 10 Squats, 20 Jax
             2. Roll hips + Quads x 2 minutes/side  (Front hip flexors)
             3. Couch stretch x 1 minute/side
             4. Lax ball pecs x 1 minute/side
             5. Smash triceps on BB sleeve x 20 passes each

LIFT:  A1. Deadlift
                4x3@90-95%

          A2. Front Plank
                4x30sec

WOD: 4 RNDS for reps
          2 minute AMRAP
          12 deadlift  (75/135)
           9 hang cleans
           6 BB row
           2 minute rest

Mwod:  Row 2 mins, Roll upper back and legs x 20 passes each, Band lat stretch x 2mins/side, Couch stretch x 2mins/side, Stretch wrists on floor x 1min


A)  Bench:  4 x 12 (65%)
      Rear fly's 4 x 15


B)  AMRAP in 15 mins

10 Squat Cleans
15 Wall Balls
20 Cal Row

MWOD:
banded super frog x2mins
band hamstring stretch x 1min/side
roll lats and upper back with lax ball x3 minutes
couch stretch x1min/side

WOD:
           The SEVEN
             7 rounds

7 hand stand push ups ( or military 5RM)
7 thrusters
7 K2E
7 deadlifts
7 burpees
7 kb swings
7 pull ups

MWOD: 1. Row 3 minutes
             2. Smash Glutes + Hips on lax ball x 2 minutes/side
             3. Band hip stretch from rack x 1 minute/side
             4. Lax ball smash traps + neck x 2 minutes
             5. Roll quads x 20 passes each

LIFT: A1. Deadlift 4x5 @ 80-85%
         A2. Side plank 4x20sec/side

WOD: P-Chain Party
             2 RFT
        
          16 DB cleans  (25/45)
          30 KB swing   (35/53)
          16 ALT DB snatch
          30 KB swings
          16 DB front squat
          30 KB swings
          16 DB push press

Mwod:  Row 2 mins, T-spine ext over roller x 10, Roll lats x 20 passes each, Band lat/tri stretch x 2mins/side, Band hip stretch from rack x 2mins/side


Military Press 4 x 5 @ 80-85%
Chins 4 x max reps


WOD:  1 min stations, 30 sec rest between

2 Rounds for quality reps

Box Jumps
Battle Rope slams
Push ups
Rower for Cals
KB Swings
Burpees

 Tuesday, April 19 2016

MWOD: 1. Row 2 Minutes
             2. Lax ball pecs on post x 2 Minutes/side
             3. Band pec stretch x 1 minute/side
             4. Band shoulder traction x 1 minute/side
             5. Couch stretch x 1 minute/side


LIFT: A1) Bench 4x2 @ 90-95%
         A2) No money 4x15


WOD: 6 Minute AMRAP
         
          Renegade Row x4
          V-ups              x8

         6 Minute AMRAP

         ALT DB Snatch x4
         Cossack Squat x 12

Mwod:  Row 2 mins, Roll calves with barbell x 1min/side, Stretch calves x 2 mins/side, Banded frog stretch x 2mins, Roll chest with ball on post x 1min


Lift:  Squat  4 x 2 @ 90-95%
         20 Pull aparts/set


WOD:  52 Pick up

Hearts:  Push Press
Diamond:  DB rows
Spades:  DB RDLs
Clubs: Goblet squats
ACE:  5 Burpees

MWOD:
row 2 mins
roll lats with lax ball on floor x1 min/side
smash pec delt junction with kettlebell handle (lying facedown on floor) x1 min
roll top of traps with lax ball against post on rack x1min/side

Snatch Skills
3x3@80%

Strict Press
3x8@70-75%

WOD:

1RFT 
21 cleans
50 kb swings
21 bb rows
50 kb swings
21 push press
50 kb swings
21 front squats
500m row 

you should probably go and do 100 facepulls on your own time.

MWOD:
Row 2 min
Smash glutes on lax ball x1min/side
Smash traps + upper back on lax ball x 3min
band hip stretch from rack x 1min/side

LIFT:
Deadlift
4x2@90-95%

WOD:

Satans whiskers
3 RFT
10 chins
10 front squats
10 burpees

Mwod:  Row 2 mins, Roll legs & upper back x 20 passes each, Banded frog stretch x 2mins, Roll calves on barbell x 1min/side, Stretch calves and ankles x 2mins/side


Happy Hump day!

"Pain Tornado"
1 RFT

250m Row
100 Weighted Lunges (20/40)
90 Sit ups
80 Jax
70 Goblet squats (30/50)
60 Russian Twists
50 Rope Slams
40 Bent over  DB Rows (20/40)
30 Push ups
20 Turkish get ups (10 per) (20/40)
10 Burpees

Tuesday april 12th 2016

MWOD:
Row 300M
lax ball glutes and hips x2 min/side
band hip stretch from rack x1min/side
stretch calves and ankles x1min/side
bottom squat for max time

LIFT:
Squat  4x4@85-90%

WOD:

AMRAP 20 min +5reps/round

5 kb swing
5 push up
5 sl glute bridge/leg
5 body row

Mwod:  Row x 2mins, Roll chest and shoulders with ball on post x 1min/side, Roll lats on roller x 20 passes each, Band lat stretch x 2mins/side, Couch stretch x 2mins/side


Bench 4 x 4 @ 85-90%
No money 4 x 15


WOD:  AMRAP in 15 mins

200m Row
15 Clean & Press (75/135)
15 Box Jumps

Mwod:
smash glutes and tfl (superior lateral hip) with lax ball x 2min/side
couch stretch
band lat tri stretch
smash pec with kettlebell handle (laying face down on floor)
300m row

Lift:

Clean and Jerk
work up to smooth max 
+2x1@95% of max (for day)

WOD:

21-15-9
Clean D/L
High Pull
Clean

21-15-9
Thruster
Push Press
Front Squat

21-15-9
T2B
V-up
Wipers

Mwod:
1 Row 300M
2 Band shoulder traction x1min/side
3 band lat/tri stretch x1min/side
4 lax ball lats and traps on floor x2min/side
5 couch stretch x1min/side

Lift:
A1) Military Press 4x6@80-85%

A2) Strict Chins 4x6

WOD:

a) emotm 8 min
clean and press x2 @80%

b) emotm 6 min
situps x10

Mwod:  Row 2 mins, Roll upper back x 20 passes, Band hip stretch from rack x 2mins/side, Band hamstring stretch x 1min/side, Outside hip stretch on bench x 2mins/side


A1)  Deadlift:  4 x 4 @ 80-85%
A2)  Plank x 30 sec




3RFT

20 KB swings
10 Goblet squats
10 Drunk Lunges LA
10 Drunk Lunges RA
10 KB SDLHP
20 Alt DB Snatch

Mwod:  Skip 100, Jax x 20, Squat x 10, Roll pecs with ball x 1 min/side, Band internal rotation shoulder stretch x 1 min/side, Roll hip flexors x 20 passes each, Couch x 1 min/side



Lift:  Bench 4 x 6 reps @ 75-80%

 ss Face Pulls 4 x 25


WOD:  AMRAP in 12 mins

300m
12 V-ups
9 BB Rows
6 Push press


Finished?  Band x-walk 3 x 10/way

Mwod:  Row 300m, Bottom squat x 1min emphasis on foot position, Pre squat hip opener x1 min/side, Tspine ext over roller x 20 reps, Roll Tspine x 20 passes, Roll quads & IT bands x 20 passes each


Squat 4 x 6 @ 75-80%



WOD:  20-15-10-5 reps

Cleans
Push ups



Finished?  Med ball ab circuit 3 x 10/way
                 Face Pulls 3 x 25

MWOD:
T-spine extension with kettlebell on roller x20 reps
roll lats on pipe x20 passes each
smash pecs and traps with lax ball on post x1min/ea (4 min total)
super squat hip sequence

LIFT:
Overhead squat:
4x3@75% (easy load)

WOD:

3 RFT

1 deadlift high pull
2 thrusters
3 push press
4 power cleans
5 squat cleans
6 kb swings
7 pullups
8 knees to bows
9 box jumps
10 dubs
11 burpees
12 overhead walking lunges