Mwod:  Row 2 mins, Roll upper back and quads x 20 passes each, Band lat stretch x 2mins/side, Couch stretch x 2mins/side


Deadlift 3 x 10 @ 60%
DB Rows 3 x 10/arm


For Time

Drag a sled down and back between each exercise

300m Row
50 Lunges
40 DB Snatches
30 KB swings
20 Hip Extensions
10 Turkish get ups

Mwod:  Roll pecs, Pec stretch, Roll quads, Pre squat hip opener



Lift:  Squat 3 x 10 @ 60%
Band x walk 3 x 10/10

Wod:

2 min Amrap BB Clean & Press )75/135)

2 min Amrap Burpees

1 set of Push ups for max reps

500m Row

Mwod:  Row 2 mins, Roll upper back and lats x 20 passes each location, Roll chest on post with ball x 2mins, Band frog stretch x 2mins, Stretch wrists x 1min



Bench 3 x 10 @ 60%
NO money 3 x 20



WOD:  For Time

15-12-9-6-3 reps of:

Dubs
Manmakers
Pull ups/Body rows
Box Jumps



Happy Birthday Jenna, I hope you asked for MANMAKERS!

MWOD

Roll hips and glutes with lax ball x1 min/side
band lat tri stretch x1min/side
roll upper back on roller + tspine extensions x20 passes x20 extensions

Lift:
Cleans
work up to conservative max single
2x3@85% of single

WOD:
FOR TIME
5 push press >>>>>> 10 cal row
5 push press >>>>>> 15 burpees
5 push press >>>>>> 20 push ups
5 push press >>>>>> 25 body rows
5 push press >>>>>> 30 kb swings
5 push press >>>>>> 35 body rows
5 push press >>>>>> 40 wall balls
5 push press >>>>>> 45 plank ups
5 push press >>>>>> 50 plate raises

MWOD:
20 Jax, 10 Squats, smash pecs on post x1min/side, roll lats x20 passes, t-spine ext on roller x20 reps, band shoulder traction x1min/side

LIFT:
Military
3@70%
3@80%
3+@90%

strict chins
3x3-6 reps

15-12-9-12-15

DB Front Squat
DB RDL
BURPEES
Body Row

Mwod:  Row 2 mins, Roll quads x 20 passes, Couch stretch x 2mins/side, Roll glutes x 1min/side, Band hamstring stretch from rack x 2mins/side


Squat:  3 x 10 @ 60%

SL RDL 3 x 10/leg


WOD:  4 RFT

10 SL Hollow holds/leg
10 Burpee broad jumps
10 Knees to elbows
10 Split squats/leg
200m Row

Mwod:  pec smash on post with ball, Band pec stretch, Bully stretch, Roll lats with ball


Lift: Bench Press 5 @ 75%, 3 @ 85%, 1+ @ 95%

Body rows 3 x 12
SL Glute bridge 3 x 6/side


WOD:  6 min Amrap

DB push press
DB row
Jump squat x 10

6 min AMRAP

Push ups x 10
sit ups x 10
Plank ups x 10

Mwod: Row 2 mins, Roll quads x 20 passes, Upper back x 20 passes, Couch stretch x 1min/side, Outside hip stretch on bench x 2mins/side


Deadlift:  3 @ 70%, 3 @ 80%, 3+ @ 90%
Band crab walks 3 x 6/way


WOD:  Blizzard Braver

3RFT

10 Barbell RDLs
15 Goblet Squats
Farmers walk down & back (twice in Renfrew)
20 Battle rope slams
25 KB swings
30 Lunges

MWOD:

smash pec on kb (facedown on floor) x20 passes/side
roll t-spine on roller (arms over head) x20 passes
band hip stretch from rack x1min/side
row 250M


LIFT:

a1)
Push Press
3x3@85%
Strict Press
2xmax reps@65%

a2)
band pullaparts
5x25

WOD:
FOR TIME
21 t-get ups (right arm)
50 kb swings
21 db overhead squats (left arm)
50 kb swings
21 overhead squats (right arm)
50 kb swings
21 t-get ups (left arm)

Mwod:  Row 2 mins, Stretch wrists on floor x 2mins, Banded frog stretch x 2mins, Band lat/tri stretch x 2mins/side



Lift:  Clean & Jerk  4, 3, 3, 2, 1


WOD:  No Thrusters because I promised

For Time:

Row 20 Cals
30 Burpees
40 DB Snatches
50 Sit ups
60 Squats
70 OH Lunges
Row 20 Cals

Mwod:  Row 200m, Roll glutes with ball x 1min/side, Med ball gut smash x 1min/side, Band hip stretch from rack x 1min/side


Lift:  Bench 3 @ 70%, 3 @ 80%, 3+ @ 90%

A2) Body rows 3 x 15


WOD:  3 Rounds

4 mins EMOTM

7 Thrusters
7 Box Jumps

Rest 1 min

Mwod:  Row 2 mins, Roll upper back x 20 passes, Roll glutes x 2mins, Outside hip stretch on bench x 2mins/side, Roll calves on barbell x 1 min/side


DOUBLE IMPACT!


WOD#1

12 min EMOTM

2 Deadlifts 80%
4 Burpees
8 KB swings


WOD #2


Squats 60-40-20-40-60

Lunges 40-20-10-20-40

Dubs 20-10-5-10-20

Lift:  Bench Press *add 5lbs to working max

5 @ 65%, 5 @ 75%, 5+ @ 85%

Face pulls 3 x 20
Front plank 30 on/30 off 3 x 4 sets


WOD:  12 min AMRAP

5 pull ups
10 push ups
15 Goblet squats

Mwod:  Row 2 mins, Stretch wrists x 2mins, Band lat/tri stretch x 2mins/side, Roll upper back with roller x 20 + 20 tspine extensions, Couch stretch x 2mins/side



Lift:  Clean Work up to heavy double x4, 3, 3, 2



WOD:  Abdominus 1 RFT

250m row
20 Landmines
20 V-ups
30 Wipers
50 Sit ups
10 Burpees
50 Russian Twists
30 Single Leg Hollow holds (15 per leg)
20 Leg Raises
20 Landmines
10 Burpees

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


Lift:  Bench:  5 @ 75%, 3 @ 85%, 1+ @ 95%

No money 3 x 20


WOD:  15-12-9-6-3 reps of:

Power Cleans
Dubs
Deadlift
Box Jumps

Tuesday, Nov 1st

Deadlift *add 5lbs to working max
5 @ 65%, 5 @ 75%, 5+ @ 85%

Front plank ups 3 x 10 with 2 ct

WOD:  15 mins for max reps in 5 sets

Push press (75%)
Strict chins
BPA