Mwod:  2 laps, Roll quads x 20 passes each, Band hamstring stretch x 1min/side, Roll upper back with ball on floor x 2mins, Band lat tri stretch x 1 min/side


A)  RDL's 4 x 10
A2)  Band pull apart series x 10/way


WOD:  3 RFT

20 Dubs
20 Wipers
20 Hip extensions
20 Russian Twists
20 Landmines
20 Fall outs

Mwod:  Jog 2 laps, Pre squat hip opener x 2mins/side, Smash calves & ankles x 1 min/side. Stretch calves and ankles x 1min/side, |Frog stretch x 2mins


Squat 4 x 5 @ 85%
Crab walk/squat 4 x 6/way


WOD:  12 min AMRAP

5 HR push ups
10 Box jumps
250m Row

Mwod:  Row 300m, Roll pecs and shoulders on post with ball x 2 mins,  Band lat stretch x 1min/side, Band pec stretch from post x 1min/side, Couch stretch x 2mins/side, Roll upper back x 20 passes


Bench 4 x 5 @ 85%
Rear Fly's 4 x 15



2 Rounds for Reps

1 minute of Thrusters
1 minute rest
1 minute of Body Rows/Chins
1 minute rest
1 minute Burpees
1 minute rest
1 minute KB Swings

MWOD:
300M Row
Smash pecs with lax ball on post x1min/side
band lat/tri stretch x1min/side
hip opener on box x1min/side

Lift:
EMOTM x10min
Push Press
Push Jerk
Split Jerk


WOD:
(135/185) so pick something that is heavy, relative to your ability
2 Jerks
3 Front Squats
4 Power Cleans

3 Jerks
4 Front Squats
5 Power Cleans

4 Jerks
5 Front Squats
6 Power Cleans

12-9-6
Dubs
Cal Row
Burpee

100 russian twists
50 v-ups
25 knees to bows

MWOD:
skipx100, lax ball feet x1min/side, lax ball glutes x1min/side,
band hamstring stretch x1min/side,bottom squat position for max time

LIFT:
a1) D/L 4x6@80-85%
a2) hollow hold 4x10
a3) no money 4x10


WOD: max reps in 12mins

  strict military @65%
--DROP PENALTY--
  burpee over bar x4
  band pullaparts x10

Mwod:  2 laps, Roll quads & upper back x 20 passes each, Band lat stretch x 1min/side, Roll chest on post with ball x 2 mins, Band hip stretch from rack x 1min/side



EMOTM x 10 mins

Front Squat x 5 (85/115)
Barbell Row x 5



WOD #2

12 minutes

2 Push ups, 2 BW squats, 2 Chins, 2 Sit ups
4 Push ups, 4 squats, 4 Chins, 4 Sit ups
6 Push ups, 6 squats, 6 Chins, 6 sit ups

...Add two reps each round

Mwod:  Row 300m, Stretch wrists, Couch stretch, Roll glutes


A)  Bench 4 x 6 @ 80-85%
A2)  Face Pulls 4 x 20


WOD:  For time

20 Cleans (85/135)
20 Clean & Press
20 DL's

Mwod:  2 laps, Bottom squat x 2mins, Roll glutes x 1min/side, Roll quads x 20 passes, Couch stretch x 1 min/side, Banded frog stretch x 2mins



A) 2ct Pause Squat 4 x 5 reps
Push ups 4 x max reps


B)  KB SLDL 3 x 10/leg
Weighted planks 3x max time

WOD:

50-40-30-20-10 reps of:

KB swings
Wall Balls

MWOD:

band lat/tri stretchx1min/side
smash pec on softball on floor with arm behind back x1min/side
banded super frog x2min
row 300m

Lift:
a1) Power Clean
4x1@90-95%

a2) Strict Press
4x6@75%


WOD: as many reps as possible in 20 minutes
(assist pistols with rings, trx or stick if necessary, pistols are per side)
3 burpees
2 pullups
2 pistols
6 burpees
4 pullups
4 pistols
9 burpees
6 pullups
6 pistols
12 burpees
8 pullups
8 pistols
15 burpees
10 pullups
10 pistols
18 burpees
12 pullups
12 pistols
21 burpees
14 pullups
14 pistols
24 burpees
16 pullups
16 pistols

MWOD:
skip x100
roll quads x20 passes
lax ball hip and glutes x2min/side
couch stretch x1min/side

Lift:
a1) 2ct pause d/l (under knee)
4x5
a2) hollow holds
4x10

WOD:
for time
21-15-9
push ups
box jumps
v-ups
400m row

Mwod:  2 laps, Roll upper back and lats x 20 passes, Band lat/tri stretch x 2mins/side, Stretch wrists x 1min, Banded frog stretch x 2mins, Roll pecs and shoulders with ball x 1min


Bench:  2 ct pause 4 x 5 reps


WOD

A)  8 min AMRAP for reps

Chins
Push ups


B)  8 min AMRAP

20 Rope Slams
20 Russian Twists
20 Band Curls
20 BW Squats

Monday August  15 2016

MWOD:
band lat/tri stretch x1min/side
hip opener on box x1min/side
roll pec on soft ball against floor x1min/side
row 300M

Lift:
1 clean and two jerks
4x2@85%

WOD: For Time

4 cleans  (80/110)            50 wallballs
5 cleans                          40 v-ups
6 cleans                          30 kb swings
7 cleans                          20 plank rows (total)
8 cleans                          10 cal row

Row 300m
lax ball pecs on post x1 min/side
band shoulder traction x1min/side
Smash front hips on roller x1min/side

LIFT:
a1) Military Press
4x8 @65-70%
1xAMAP @65-70%

a2) body rows 5x10

WOD:

AMRAP 15Min

Tire Flip x5
Step ups x10/leg
band pullaparts x20
dubs x30

Mwod:  2 laps, Roll upper back and quads x 20 passes each, Roll glutes with ball x 1min/side, Outside hip stretch on bench x 2mins/side, Band hamstring x 1 min/side

A)  Max rounds in 8 minutes

Deadlift x 3 (85-90%)
Pull ups (strict) 1-2-3-4--etc (add 1 rep each round)



B)  Max rounds in 10 mins

Use heaviest KB possible

2 T-getups/arm
10 Gbblet squats
20 KBswings

Mwod:  Skip x 100, Roll pecs w ball 1 min/side, Band pec stretch x 1 min/side, Band Int rotation stretch x 1min/side (band on elbow, hand behind back), Couch stretch x 1min/side

Lift:  A1)  Bench 4 x 5 @ 80-85%  A2)  Face pulls 4 x 20


WOD:  1 RFT

5 Push Press - - 40 Dubs
5 BB Row - - 30 V-ups
5 Push Press - - 20 KB Swings
5 BB Row - - 10 cal drive
5 Push Press - - 5 Burpees

Mwod:  2 laps, Stretch wrists x 1min, Roll quads x 20 passes, Roll glutes with ball x 1min/side, Couch stretch x 2mins/side, Banded frog stretch x 2mins, Bottom squat x 1min


Squat:  4 x 5 @ 80-85%


B1)  SL KB RDL 3 x 10/leg
B2) Back Extensions 3 x 15


WOD:  4 Rounds for max reps

1 min Front squat 
1 min Dubs
1 min rest

MWOD:
Smash upperback + lats on roller x3min (turn onto your side for lats)
Band lat/tri stretch x1min/side
roll glutes/tfl/front of hip with soft ballx2min/side
row 300M

Lift: barbell complex
clean pull + clean + paused front squat + push press + paused jerk

work up to conservative 1RM

WOD:

FOR TIME
strict barbell press x50 @65% of 1RM
burpee x50
row x1000M
band pullaparts x100

Mwod:  2 laps of building, Roll glutes with ball x 1 min/side,  Band hamstring stretch from rack x 2 mins/side, Roll upper back with ball x 2mins, Band hip stretch from rack x 1 min/side



Deadlift:  5 @ 75%, 3 @ 85%, 1+ @ 95%, 6-8 @ 80%


WOD:  15 min AMRAP

Farmers walk down & back
2  Push ups
3  Burpees
4  Box jumps
5  Wall Balls
6  Lunges/leg

MWOD:  2 laps, Roll upper back and lats x 20 passes each, Band lat/tri stretch x 2mins/side, Stretch wrists on floor x 2mins, Roll calves on barbell x 1min/side



A)  EMOTM x 12 mins

1 Deadlift + 2 Hang power Cleans + 3 Front squats 
(70-75% of C&J 1RM)


B)  Split squats 3 x 10/leg
      Band X walks 3 x 10/leg
      Plank 3 x max time

Mwod;  2 laps of building, Roll pecs on post x 1 min/side, Roll glutes with ball on floor x 1 min/side, Band pec stretch x 1min/side, Frog stretch x 1 min

Lift:  A) Squat 75% max reps in 10 mins

B)  Bench 75% max reps in 10 mins

WOD:  6 min AMRAP

Sit ups x 10
BPA x 20
KB swing x 30