Mwod:  Row 2 mins, Roll upper back x 20 passes, Roll glutes with ball x 1min/side, Band hamstring stretch x 2mins/side, Band lat/tri stretch x 1min/side


Chins:  Max reps in 8 mins


WOD:  Dead-Thrubbin

25 Thrusters
5 DL's (75%)
50 Dubs

20 Thrusters
5 DL's
40 Dubs

15 Thrusters
5 DL's
30 Dubs

10 Thrusters
5 DL's
20 Dubs

5 Thrusters
5 DL's
10 Dubs

Lift:  Bench 3 x 1 @ 95%, 2 x 6-8 @ 80%

WOD:

6 Min Amraps

A)  Push ups x 6
SL Glute bridge x 6/leg
Burpees x6

B)  ALT DB snatch x 6/arm
1 Arm Push press x 6/arm
DB Row x 6/arm

Mwod:  Skip 1 min, Roll quads and calves x 20 passes each, Couch stretch x 2mins/side, Banded frog stretch x 2mins, Stick External rotation stretch x 1min/side

Squat 3 x 10 @ 60% (add 5lbs to WM if last cycle was successful)
Plank x 30 sec/set


FOR TIME

10 Turkish get ups Left arm
50 KB swings
10 Chins
50 KB Swings
10 Renegade Rows
50 KB swings
10 Turkish get ups Right arm

MWOD:

1 lap
band lat/tri stretch
smash pec with lax ball on post
hip opener on box

LIFT:

Power Clean
4x1@90-95%

WOD:
FOR TIME

25 walking lunges
20 pullups
50 box jumps
20 dubs
25 dips
20 knees 2 bows
30 kettlebell swings
20 hang squat cleans
25 back extensions
30 wall balls
100 sit ups 

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


Push Press:  Work  up to heavy set of 3 (5 x 3)

Chins x 4/set


Wod: 2 Rounds for time---Reverse order on second round

1 Clean & press
2 Squat Cleans
3 Power Cleans
4 Thrusters
5 Box Jumps
6 DB Snatches/arm
7  Dubs
8  KB Swings
9  Burpees
10  Barbell Rows
11  Barbell RDL's
12 Overhead walking Lunges/leg

Mwod:  1 lap of the building, Roll quads x 20 passes, Couch stretch x 2mins/side, Stretch calves x 2 mins/side, Bottom squat x 1min


Squat 3 x 1 @ 95%, 2 x 6-8 @ 80%


For time

21-18-15-12-9-6-3

Wall Balls
Body rows

Mwod:  2 laps, Roll front hip and quads, Roll glutes with ball x 2mins/side, Stretch calves x 1 min/side

Lift:  Deadlift 4 x3 @ 90%
         Hollow holds 4 x 12


WOD:  For time

40 Box Jumps
20 Push ups
30 Box jumps
15 Push ups
20 Box jumps
10 PUsh ups
10 Box jumps
5 Push ups

Mwod:  1 lap of building, Roll legs and upper back x 20 passes each, Frog stretch  2mins, Band lat stretch x 2 mins/side, Couch x 1min/side


Bench 4 x 3 @ 90%
Band Face pulls 4 x 20


WOD:  1 min stations for reps

3 Rounds

Battle Ropes
DB Snatch
Squats
Push ups

Mwod:  Row 2 mins, Roll upper back + 10 tspine ext over roller, Roll lats on floor with ball x 1 min/side, Stretch wrists x 2mins, Frog stretch x 2mins


Clean & Jerk:  1 clean + 3 Jerks....Work up to max set


WOD:  6 Rounds

6-5-4-3-2-1 Thrusters
5 Box Jumps
5 Chins

*Thrusters go down a rep each round

Mwod:  Skip x 100, Roll quads/upper back/calves x 20 passes each, Bottom squat x 1min, Band hip stretch from rack x 2 mins/side,  Stretch calves x 1min/side,  Roll pecs with ball on post x 1min


Squat 5 x 3 @ 85-90%
Band curls 4 x 20


WOD:  40-30-20-10 reps of

Reverse Lunges
Dubs
DB RDL's

Mwod:  Row 300m, Roll pecs with ball on post x 1min/side, Band pec stretch x 1min/side, Samson stretch x 1 min/side, Roll glutes x 1 min/side

Bench 5 x5 @ 80-85%
Face Pulls 4 x 20

WOD  3RFT

21 Cleans
15 Body rows
9 Front squats

Mwod:  1 lap of the building, Roll quads/upper back/ & calves x 20 passes each,  Band hamstring stretch x 1min/side, Couch stretch x 2mins/side, Roll glutes with ball x 1min/side


Deadlift 5 x 5 @ 85%
Rear flys 4 x 15


Amrap

Drunk lunge x 20
Prowler down & Back
Body Row x 10
Drunk lunge x 20
Goblet squat x 10
KB swing x 20

Lift:  A1)  Military Press 4 x8

         A2)  BPA 4 x 10 palms up & 10 palms down


WOD:  5 RFT

HR Push ups x max reps
Strict Pull ups x max reps

Rest 1-2 mins

Mwod:  1 lap of building, Roll quads x 20 passes, Couch stretch x 2mins/side, Bottom squat x 1min, Stretch calves x 2 mins/side


Squat: 4 x 5 @ 85%
No money 4 x 15


B)  Split squats 3 x 10/leg
B2)  Weighted hollow holds 3 x 10 
B3)  Hip Extensions 3 x15


C)  Partner Tire Flip timed max reps

Mwod:  Row 300m, Lax ball pecs on post x 1min/side, Lax ball traps on post x 1min/side, Band internal rotation shoulder stretch x 1 min/side

LIft:  Bench 3 x 10 @ 65%
         Face pulls 3 x 25

B)  Push Press 4 x 6
B2)  Strict Chins 4 x max reps

WOD:

1-2-3-4-5-6-7.....

Barbell Row
Body Row
Renegade Row

Mwod:  1 lap of building, Roll upper back & legs x 20 passes each, Stretch wrists x 2mins, Band Lat/tri stretch x 2mins/side, Band frog stretch x 2 mins


Cleans:  5 x 3 reps (Work up to heavy triple)



WOD:  30-20-10 reps

BB RDL's
Burpees
Landmines
Step ups (total)

Mwod:  Skip 100, Roll glutes with ball x 2mins, Band hamstring x 1min/side, Band hip stretch from rack x 1 min/side

Lift:  Military Press 5 x 10

Body row 5 x 10
No money 5 x 10


WOD:  1 RFT

Jog 4 laps
40 Burpees
40 KB Swings
40 Sit ups
Jog 2 laps
20 Burpees
20 KB swings
20 Sit ups