Mwod:  1 lap of the building, Roll quads and calves x 20 passes each,  Couch stretch x 2mins/side, Stretch calves x 1min/side, Shoulder external rotation stretch with stick x 1min/side, Bottom squat x 1min


Squat:  5 @ 75%, 3 @ 80%, 3 x 1 rep @ 95%, AMRAP @ 80%



WOD:  1RFT

21 Push Press
21 Body Rows
6 Box Jumps

15 Lunges/leg
15 DB Rows/arm
6 Box Jumps

9 KB swings
9 Push ups
6 Box Jumps

6 Strict Chins
6 DB Snatches/arm
6 Box Jumps

MWOD:
outside hip opener on box x1min/side
couch stretch x1min/side
roll lat with lax ball x1min/side
roll calves with barbell sleeve x1min/side

Clean and jerk

4x2@90-95%

WOD:

4 RFT

1 cleans
4 pull ups
2 cleans
5 burpees
4 cleans
6 suitcase deadlifts
8 cleans
8 push ups
16 cleans
10 sit ups

MWOD:  1. Skip 100, Jax x20, Squat x10
              2. Smash pecs on post x1min/side
              3. Band shoulder traction+band pec x1min/side
              4. Couch stretch x1min/side
              5. Smash glutes w/lax ball x1min/side

LIFT:  A1.  Bench  4x5 @ 80-85%
          A2.  Body row  4x12
          A3.  Floor slides  4x20

          B1. Strict chins  4xmax reps
          B2. Push press   4x20


WOD:  AMRAP 10 mins
           
           3 Power cleans
           6 V-ups
           9 Squats
           12 Russian twists

Mwod:  2 laps of building, Roll quads and calves x 20 passes each, Roll upper back with double lacrosse balls x 1min, Band hip stretch from rack x 2mins/side, Outside hip stretch on bench x 2 mins/side


Deadlift 4 x 5 @ 85+%


WOD:  15 min Amrap

Farmers walk down & back
2 Burpees
3 Push ups
4 Box Jumps
5 Wall Balls
6 Reverse Lunges

MWOD: 1. Row 300m
             2. Lax ball lats+traps x 4mins
             3. Band shoulder traction x 1min/side
             4. Band lat/tri x 1min/side
             5. Couch stretch x 1min/side

LIFT:   A1. Military 4x4 @ 80-85% 1x max reps

           A2. No money 4x15

           A3. Face pulls 4x20


WOD:  EMOTM 10 mins

           DL x5 (65%)
           Burpee bar jump x4

MWOD: 1. Row 2 mins
             2. Lax ball Glutes + hips x 2min/side
             3. Band hip stretch from rack x 1min/side
             4. Lax ball pecs on post x 1min/side


LIFT:  A1. Squat  4x2 @ 90-95%
          A2. Band x-walk   4x10/DIR
     

WOD:  12 min AMRAP
        
           7 box jump
           5 strict pull-up
           3 burpees



There will be no sat class this week!!! 

Mwod:  Row 2 mins, Roll upper back with ball on floor x 1min, Roll chest on post x 1min, Band lat stretch x 2 mins/side, Banded frog stretch x 2mins


A1)  Bench 3 x 10
A2)  Body rows 3 x 10



WOD: Abdominus 1 RFT

250m Row
20 V-ups
30 Wipers
50 Sit ups
10 Burpees
50 Russian Twists
20 Landmines
20 Plank touches
20 Leg raises
10 Burpees

MWOD:  1. Row 250m
              2. Lax ball traps, upper back + armpits x 4mins
              3. T-spine ext on rower x 30 reps
              4. Couch stretch x 1min/side

LIFT: A1. Military press   4x6-1x max
         A2. Face pulls        4x20

WOD: 20 push-ups
          prowler
          40 wall balls
          prowler
          60 KB swings
          prowler

Sat may 21st Bootcamp sign up

Mwod:  Row 2 mins, Roll quads and upper back x 20 passes, Couch strech x 2mins/side, Roll chest on post with ball x 1min, Band hamstring stretch x 2 mins/side


A1)  Deadlift: 4 x 6 @ 80-85%
A2)  YTWLS x 5/position


WOD:  3 RFT

20 Alt DB Snatch (30/45)
20 DB Push Press (30/45)
20 Reverse Lunges (30/45)

MWOD: 

ROLL LATS WITH LAX BALL X 1 MIN/SIDE
SMASH PEC WITH LAX BALL X 1 MIN/SIDE
SUPER SQUAT SQUAT SEQUENCE

LIFT:

OVERHEAD SQUAT 3X3 @ 80%

WOD:

1RFT
10 CLEAN AND PRESS --> 50 SIT-UPS
8 CLEAN AND PRESS (+5-10LBS)  --> 40 KB SWINGS
6 CLEAN AND PRESS (+5-10 LBS) -->  30 PUSH- UPS
4 CLEAN AND PRESS (+5-10LBS) --> 20 T2B
2 CLEAN AND PRESS (+5-10LBS) --> 10 PULL UPS

MWOD:  1. Row 2 minutes
              2. Lax Ball Lats+Traps  x2mins/side
              3. Band Lat/Tricep Stretch  x1min/side
              4. Couch Stretch  x1min/side
              5. T-Spine EXT x20 Reps
 

A1. Military Press   4x8
A2. Body Row       4x15


B.    5 RNDS

  15 Sec Push-ups
  15 Sec Rest
  15 Sec Sit-ups
  15 Sec Rest


C.  6 Mins

    Max Strict Chins

Mwod:  Row 2 mins, Roll quads & upper back x 20 passes each, Bottom squat x 1min, Roll calves with barbell x 1min/side, Couch stretch x 2mins/side, Roll chest with ball on post x 1min


Squat 4 x 4 @ 85-90%
Body Rows 4 x max reps


WOD:  For reps

1 min Power Cleans (75/135)
1 min Push ups
2 mins Power Cleans
2 mins Push ups
3 mins Power Cleans
3 mins Push ups

MWOD: 1. Jog 2 laps of building
             2. Roll T-spine x20 passes
             3. T-spine EXT x20 reps
             4. Band shoulder traction x 1min/side
             5. Band shoulder internal rotation x 1min/side

LIFT:  A1. Bench  3x1 @ 95-100%
          A2. No Money  3x10
          A3. BPA           3x10

WOD:   52 Pick-up

Diamonds= DB Snatch ALT

Hearts= 1 Arm push press

Clubs= 1 Arm DB Row

Spades= Drunk Lunge

Mwod:  Row 2 mins, Roll upper back and quads x 20 passes each, Band hamstring stretch from rack 2 mins/side, Band lat stretch x 1min/side, Roll glutes x 1min/side


Deadlift 4 x 8 reps



WOD:  5 RFT

5 Clean & Jerk (75/135)
5 Pendlay Row

MWOD: Roll Lats and Traps with ball on floor x 2min/side, roll Pecs on rack x 1min/side, Super Squat Hip Sequence

LIFT: Snatch if you can
         4x2 @ 85ish %

WOD: 10 Rounds for Time
5 Thrusters (heavy)
10 Pull Ups
200m Row / 1 Lap around the building
1 minute rest

MWOD: 1.Skip 100, Jax x 20, Squat x 10
               2. Roll quads + adductors x 30 passes each
               3. Couch stretch x 1 min/side
               4. Frog stretch x 2mins
               5. Stretch calves + ankles x 1 min/side


LIFT: A1. Squat 4x5 @ 80-85%
         
           A2. BPA   4x20


WOD: A. AMRAP 12 mins

                Jog 1 lap
                25 KB swings

            B. For Quality
             
                 50 V-ups
                 50 Russ twists
                 50 Sit-ups

Mwod:  Row 2 mins, Roll lats x 20 passes each, Stretch wrists on floor x 1min, Band lat/tri stretch x 2 mins/side, Banded frog stretch x 2mins



A)  For time

  6-5-4-3-2 reps Thrusters (75/135)
      15 KB swings each set


B)  12 min AMRAP

1 Pull up
2 Push ups
3 Squats

Add 1 rep to each movement per round

MWOD: 1. Row 250m
               2. Lax ball pecs + traps on post x 2 minutes/side
               3. Band shoulder traction x 1 minute/side
               4. Band internal rotation shoulder stretch x 1 minute/side
                        (Hand behind back, band above elbow)

LIFT: A1. Bench 4x3 @ 90-95%
          A2. No money 4x15
          A3. BPA 4x15

WOD: A. 7 min AMRAP
                3 push press 70-75%

            B. 7 min AMRAP
                 1 arm DB row x 5/arm
                 Hold front plank for remaining time. 

Mwod:  Row 2 mins, Roll upper back on floor with ball x 1min, Band hip stretch from rack x 2mins/side, Band hamstring x 2mins/side, Roll glutes with ball x 1min/side


A1)  Deadlift:  4 x 10
A2)  Push ups  4 x max reps


B) Clean skills x 6mins


WOD:  Death by Clean & Press (75/135)

Min #1:  One rep
Min #2:  Two reps
.
.
.

Amrap



Finished?  500m Row