MWOD:
row 200m          roll legs & upper back x1min          pec smash x1min/side          band lat tri x1min/side

LIFT:
bench 4x10@55%
body row 4x20
bpa 4x30

WOD:
10-20-30-40
russian twist
walking lunge
vup

Mwod:  Row 2 mins,  Roll legs & upper back with roller, Roll glutes with ball, Couch stretch for a long time


Deadlift 3 x 8 @ 65%

Face Pulls 3 x 15 with hold


12 Mins of Christmas
3 Rounds for reps

1 min Row for Cals
1 min Goblet squats
1 min Push ups
1 min KB swings
1 min rest

MWOD:
Row 200M
t-get-ups x3/arm
roll quads x20 passes
outside hip stretch on box x1min/side
frog stretch x2min

LIFT:
Squat
3x10@60%

Cossack walk 3x10/10

WOD: 12 days of X-MAS

12 burpees
11 body rows
10 push ups
9 db c+p
8 db front squat
7 db snatch
6 deadbug/side
5 luges/leg
4 renegade row/arm
3 box jumps
2 00 metre row
1 t-get-up/arm

Mwod:  row 2 mins, Roll upper back and lats with roller, Band lat/tri stretch


Military Press 3 x 8 @ 65%, +1 AMAP set

Pull ups x 25 reps



WOD:  52 Pick up (no face cards)

Hearts:  DB Push press
Diamonds:  DB Row (2 DB's)
Spades:  DB RDL
Clubs:  Goblet Squats

Ace:  10 v-ups

Deadlift:  5 @ 75%, 3 @ 85%, 3 x 2 @ 95%

Front Plank with OH reach 3 x 5/5


WOD: Burbearyball

4 RFT

3 Bear Complex (pwr clean, push press, front squat, push jerk)
5 Burpee over bar
15 Wall balls

Mwod:  Row 2 mins, Roll chest on post with ball, Band lat stretch, Stick ext rotation stretch


Bench 6 @ 70%, 3 @ 80 %, 3 x 2 @ 95%

No money 3 x 20


WOD:  3 RFT

40 Russian Twists
30 Dubs
20 KB swings
15 Bar Body rows
10 Renegade Rows

MWOD:
skip x50 + 1 minute dubs practice
roll lates/armpits on lax ball x1min/side
chin bar hang 2x max time
band lat/tri stretch

LIFT:
a1) military press
3x10@50-60%
1xAMAP

a2) band lateral push up walk
3x10/10

WOD: 10-9-8-7-6-5-4-3-2-1

KB swing
Alt DB snatch (30/50)
push ups

Mwod:  Row 2 mins, Roll glutes, Band hamstring stretch, Band hip stretch from rack


Deadlift: 3 @ 70%, 3 @ 80%, 3 x 3 @ 90%

No money & BPA 3 x 15/15



Dead Thrubbin
1 RFT

25 Thrusters (25/45)
5 Deadlifts (60%)
50 Dubs

20 Thrusters
5 Deadlifts
40 Dubs

15 Thrusters
5 Deadlifts
30 Dubs

10 Thrusters
5 Deadlifts
20 Dubs

5 Thrusters
5 Deadlifts
10 Dubs

Bench 6 @ 70%, 3 @ 80%, 3 x 2 @ 90%

Pull ups 4 x max



WOD:  12 min AMRAP

3 Clean & Press (75/115)
3 T2B

6 Clean & Press
6 T2B

9 C&P
9T2B

12 C & P
12 T2B
..
..
..

Mwod: Row 2 mins, Roll glutes, Roll quads & upper back, Frog stretch, Band pec stretch


Squat 6 @ 70%, 3 @ 80%, 3 x 3 @ 90%

SL hollow holds 3 x 10/leg



WOD:  4 RFT

10 Split squats /leg
20 Russian Twists

10 One arm Push press/arm
Battle ropes x 20

10 T get ups ( 5 per arm)
Row 20 cals

MWOD:
Row 200M
Lax ball glutes x1min/side
roll quads + hips 20 passes
roll upperback x20 passes
floor slides x20

Lift:
a1) Deadlift
6@70%
3@80%
3x2@85%

a2) lateral push up walks
4x10/10

WOD: 12 Min AMRAP

6 pullups
6 DB snatch left
6 Goblet cossack/leg
6 DB snatch right
6 box jump

Mwod:  Row 2 mins, Roll chest and shoulders on post, Band lat stretch, Couch stretch


Bench add 5lbs to working max

6 @ 70%
4 @ 80%
3x3 @ 85%

Crab squat walk 3 x 10/10


WOD:  5 RFT

15 Push press (75/115)
10 KB SDLHP
5 Front Squats (75/115)
20 Battle ropes

Squat:  add 5lbs to working max

6 @ 70%, 4 @ 80%, 3 x 3 @ 85%

No money 3 x 15


WOD AMRAP in 12 mins

Add 5lbs each round

5 KB swings
5 Push ups
5 Lunges/leg
5 Hip Extensions

Mwod:  Row 2 mins, Roll upper back + tspine ext over roller x 20 each, Band lat tri stretch, Stretch wrists, Frog stretch


Military Press 6 @ 70%, 4 @ 80%, 3 x 2 @ 95%

Pull ups 4 x max reps

Floor slides 4 x 15


WOD:

3RFT

10 Turkish get ups (5per) 25/40
10 Box jumps
10 Push ups

Mwod:  Row 2 mins, Roll glutes, Roll quads & upper back, Couch stretch, Stretch calves


Squat:  3 x 8 @ 60%

Band Palof press 3 x 10/10


3RFT

20 Dubs
20 Wipers
20 Hip Extensions

15 OH Lunges/leg
15 KB swings
15 Wall balls

10 Hang Cleans
10 Front Squats
10 Burpees

Military Press 6 @ 70%, 4 @ 80%, 3 x 2 reps @ 90%

Pull ups 4 x max

WOD:

6 min AMRAP

6 DB Push press

6 DB step ups /leg

Rest 2 mins

4 min AMRAP

6 V-ups

6 Alt DB snatch

Mwod:  Row 2 mins, Roll glutes, Hamstring stretch, Outside hip stretch on bench, Roll upper back x 20 passes


Deadlift 3 x 8 @ 60%
S.L. Hollow holds 3 x 10/leg



WOD:  1 RFT

500m Row
25 Body Rows
20 KB swings
15 OH DB Squats
10 Burpees
Row 250m
10 Burpees
15 OH DB Squats
20 KB swings
25 Body rows

Mwod: Row 2 mins, Roll chest and shoulders on post x1min/side, roll glutes with ball x1min/side

Lift:
Clean and Press Anyhow
x1@95%
2x3@85%

WOD:
40 Rope slams
30 Dubs
20 KB/DB Snatch

15-12-9
1RFT
Push-ups
Pull-ups
Cal Row

10-10-10
3RFT
DB Floor Press
Plank Row
DB Lunges

Mwod;  Row 2 mins, Roll lats x 20 passes, Tspine ext over roller x 20, Band lat/tri stretch, Stretch wrists


Military Press 3 x 5 @ 80%, 1 AMAP set

Bent rows 4 x 10-15 reps



WOD:  AMRAP in 15 mins

30 Squats
30 KB swings
30 Dubs

Deadlift 6 @ 70%, 3 @ 85%, 3 x 2 @ 95%

SL hollow holds 3 x 10/10

WOD:  10-8-6-4-2- reps

HR Push ups

T2B

Rev Lunges/leg

Box jumps

Warm up:  Row 2 mins, Roll chest & shoulders on post, Band lat stretch, Stretch wrists


Bench 6 @ 70%, 3 @ 85 %, 3 x 2 @ 95%
BPA + No money 3 x 15/15



7 RFT

7 Clean & Jerk (85/135)
7 Pull ups
7 Push ups

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


Deadlift 6 @ 70%, 4 @ 80%, 3 x 2 @ 90%

No money 3 x 20


EMOTM x 12 mins

Min #1  10 Front squats (85/115)
Min #2  10 Box Jumps
Min #3  10 RDL's (85/115)


Not going to make any other classes for the rest of the week?
Row 6 mins intervals of 30/30 for distance.

Bench 6@ 70%, 4 @ 80%, 3x 2 reps @ 90%

Cossack walk 3 x10/10


WOD: 15-12-9-12-15 reps

DB front squat
DB RDL
Burpees
Body Rows

Mwod:  Row 2mins, Roll quads & upper back with roller x 20 passes each, Band hip stretch from rack x 1min/side, Roll calves on barbell x 1min/side, Stretch calves x 1min/side


Squat:  6 @ 70%, 4 @ 80%, 3 x 2 @ 90%

YTWLS 3 x 6/way


WOD:  1 RFT

500m Row
50 Lunges
400m Row
40 DB snatches
300m Row
30 KB swings
200m Row
20 Hip extensions
100m Row
10 T get ups

Mwod:  Row 2 mins, Roll lats x 20 passes, Band lat stretch from rack x 1min/side, Band hip stretch from rack x 1min/side


Bench:  6 @ 70%, 4 @ 80%, 3 x 2 reps @ 85%

Band crab walk 3 x 10/10


WOD:  1 RFT

Row 20 Cals
30 Thrusters (20/30)
20 Body Rows
30 Box Jumps
20 Fall outs
30 Lunges (30/45)
20 Turkish get ups (20/30)

Squat 6 @ 60%, 4 @ 80%, 3 x 2 reps @ 85%

BPA 3 x 25


WOD:  " Dirty Dozen"

3 RFT

12 Clean & Press Burpees
24 Russian Plate Twists
36 Step ups
48  Med ball twists
60 Star jumps

Mwod:  Row 2 mins, Roll upper back with balls, Tspine ext over roller, Band lat/tri stretch, Stretch wrists


Military Press:  6 @ 70%, 4 @ 80%, 3 x 2 @ 85%


Pull ups 5 x 5 reps



WOD:  5 RFT

7 Squat cleans
21 KB swings
9 Push ups

MWOD: Row 250m, Band lat/tri stretch, roll back, couch stretch

LIFT: MAX load
High pull
Hang clean
Front squat
Overhead anyhow

WOD:
21-15-9
Box jumps
pushups

15-12-9
Thrusters
barbell rows

12-9-6
Pull ups
Burpees

Mwod:  Row 2 Mins, Roll quads x 20 passes, Roll calves x 20 passes, Couch stretch x 2mins/side, Band frog stretch x 2mins


Squat (add 5lbs to WM)

3 x 10 @ 65%

DB row 3 x 8/arm


WOD:  AMRAP in 12 mins

8 Thrusters
8 Box Jumps
8 Renegade rows
8 Cal Row

Military Press 6 @ 75%, 4 @ 85%, 2+ @ 95%, 1 x 10 @ 60%
Body Rows 4 x 15


WOD:  1 RFT

Happy Halloween!

10 Alt DB snatches 30/45
31 V ups
10 Alt DB snatches
31 Push ups
10 Alt DB snatches
31 Wall Balls
10 Alt DB snatches
31 Burpees

Mwod:  Row 2 mins, Roll glutes and upper back with ball on floor, Outside hip stretch on bench, Band hamstring stretch, Band lat stretch



Deadllift  5 @ 75%, 3 @ 85%, 1 + @ 95%

Rear raises 3 x 15


WOD:  The Bear Complex

7 Rounds for max load

1 RDL
1 Power Clean
1 Front Squat
1 Push Press
1 Push Jerk

MWOD:
       1) Row 250m 2) Roll Lats + Upper Back x20/20/20/passes 3)Roll Glutes on lax ball x 1min/side 4) Band Lat/Tri stretch x 1min/side

Lift:
       Clean + Press 'ANYHOW' x1@95% 2x3@85%

WOD:
      Strict Press 5 Rm (85%)
x4 ---------- x20 Body Rows
x4 ---------- x30 Wall Balls
x4 ---------- x40 KB swings
x4 ---------- x50 Dubs
x4 ---------- x60 Rope slams

Mwod:  Row 2 mins, Roll lats & upper back, stretch wrists, band lat/tri stretch


Military Press 4 @ 70%, 4 @ 80%, 4+ @ 90%

Band x walks 3 x 12/12

.............

WOD:  4 RFT

10 Turkish get ups (5 per)
20 Overhead lunges
30 Alt DB snatches

A)  Deadlift 3 @ 70%, 3 @ 80%, 3+ @ 90%

A2)  Side Plank ups 3 x 8/8

A3)  DB rear raises 3 x 10



WOD  6 RFT

12 KB swings
9 Push ups
6 Pull ups
3 Burpees

Mwod:  Row 2 mins, Roll upper back & lats with roller, Band lat/tri stretch, Frog stretch, Roll glutes & hips with ball


Bench 3 x AMRAP @ 75%

Band Face pulls 3 x 20


B)  Pull up 4 x max reps


WOD:  1 RFT

10 Clean & Press (85/145)
200m Row
8 Clean & Press
10 Body Rows
6 Clean & Press
300m Row
4 Clean & Press
10 Front squats
2 Clean & Press
400m Row

MWOD:
Roll pecs on post with lax ball x2min/side
band lat tri stretch x1min/side
progressive shoulder dislocates with a dowel x15 dislocates x3 progressions (narrower)
couch stretch x1min/side

LIFT:

Overhead squats

4x3 challenging weight (not work up to one set of challenging weight)

WOD: madness

21-15-9
thrusters
burpee over bar
snatch grip high pulls
push ups

Thursday,October 19/2017

MWOD
1) Jog 2 laps
2) roll t-spine x20 passes
3) t-spine ext x20 reps
4) band shoulder traction x1min/side

LIFT:
a1) military
6@60%
6@70%
6+@80%

a2) plank row
3x8/arm

WOD:
1.2.3.4 KB swing and Goblet squat
prowler: down and back
5.6.7.8 KB swing and Goblet squat
prowler: down and back
9.10.11.12 KB swing and Goblet squat
prowler: down and back
11.10.9.8 KB swing and Goblet squat
prowler: down and back
7.6.5.4 KB swing and Goblet squat
prowler: down and back
3.2.1 KB swing and Goblet squat

Mwod:  Row 2 mins, Roll glutes and hips with ball on floor, Roll upper back with ball on floor, Outside hip stretch on bench, Band hamstring



Deadlift:  5 @ 65%, 5 @ 75% 5+ @ 85%

Around the world plank 3 x 10



WOD:  Tabata 20/10 for reps

Wall Balls x 6 rounds
Rest 1 min

Box Jumps x 6 rounds
Rest 1.5 min

KB swings x 6 rounds
Rest 2 mins

V-ups x 6 rounds

Bench 4 x 2 @ 95%
Crab walk with band around ankles 3 x 10/10


WOD:  7RFT

7 Pull ups
14 Burpees
21 Squats

Mwod:  Row 2 mins, Roll hips and glutes with ball on floor, Band frog stretch, Couch stretch



Squat 3 @ 70%, 3 @ 80%, 3 + @ 90%

No money 3 x over x 15/under x 15



EMOTM x 12 mins

1st Minute:  5 Deadlifts (65%)
2nd Minute:  10 Box Jumps
3rd Minute:  15 Goblet Squats (30/45)

MWOD: Row 250m, Roll quads and glutes, Band lat/tri stretch, Band hip opener, Roll/stretch calves

LIFT:
A) Clean +Jerk
(up to heavy double)

B) Band X-walk x10/10

WOD: 1 RFT
10 Cal Row
20 Burpees
30 Pushups
40 KB swing
50 V-ups
60 Body weight skips
70 Jumping Jacks
80 Landmines
90 Lunges
100 skips
*this same WOD was done on May 26th, look back to see your time to beat!!

Mwod:  Row 2 mins, Roll chest on post, Band lat stretch, Stretch wrists, Couch stretch


Bench:  4 x 4 @ 90%

DB row 3 x 15/arm


WOD:  Death by squat jumps

1RFT

15 Squat jumps
30 Burpees
15 Squat jumps
20 Hip Extension
15 Squat jumps
30 Push ups
15 Squat Jumps
20 Pull ups
15 Squat jumps
30 Lunges (15 per)
15 Squat jumps
20 Thrusters (25/45)

LIft:  Squat (add 5lbs to WM)
5 @ 65%
5 @ 75%
5+ @85%

A2)  Butt walks 3 x 10/10


Wod #1

60 Alt Db snatches for time (30/50)


Wod #2

100 BPA

each rest 10 Body row

20 Sit ups

Thursday October 5th 2017
MWOD:
Jog 2 laps
gut smash x1min/side
couch stretch x1min/side
t-spine extension x20 reps

Lift:
a1) deadlift
6@70%
6@80%
6+@90%

a2) side plank ups
3x10/10

WOD:
52 pick-up
diamond: plank row
heart: push up
club: goblet squats
spade: kb swing
faces and aces: coaches choice


Saturday October 7th 2017

MWOD:
Row 250m
band lat tri stretch x1min/side
t-spine extension on box
hip stretch on bench

LIFT:

Complex: up to 2RM
 
high pull
clean
push press
jerk

WOD: Scatterbrain

farmers x down and back
v-ups x15
chins x10

rower x300m
kb swing x25
waiters lunge x10(R) & 10(L)

knees to bows x10
box jumps x20
dubs x30

Sled drags x down and back
thrusters x12
burpee over bar  x12

run laps x2
push up to side plank x16
overhead plate squats  x20

Mwod:  Row 2 mins, Roll chest on post, Band lat stretch, Stretch wrists



Bench:  4 x 5 @ 85%

Band crab walk 3 x 10/10



WOD:  1 RFT

Row 300m
10 Push ups
5 Power Cleans (85/145)

20 Body rows

5 Push Jerks

30 KB swings

5 Power Cleans

40 DB rows (20/arm)

5 Push Jerks

50 V ups

Squat 5 @75%, 3 @ 85%, 1+ @ 95%

DB rear delt raise 3 x 15



WOD:  For time

50-40-30-20-10

Dubs
Lunges (25/45)

Mwod:  Row 2 mins, Roll upper back & tspine ext over roller, Band lat/tri stretch, Roll chest & traps with ball on post


Military Press 4 x 3 @ 90%

Pull ups 4 x max reps


3 RFT

8 Renegade rows
12  Thrusters
16  Body rows
30  KB swings

LIFT
bench press 4x6@80%
body row 4x15

WOD: EMOTM 12mins
min1-reverse lunge x10
min2-kb swing x10
min3-cossack squat x10
min4-rdl (95/135) x10

MWOD
practice dubs x2mins
chin bar hang xmax
tspine ext on roller xmins
couch stretch x1min/side

LIFT
Military 4x4@85%

Band Crab Walk 4x12/12

WOD
1. 8 min amrap
5 pull up
10 push up
15 bw squat

2. 8 min amrap
5 burpee
10 plank row
15 vup

Mwod:  2 laps, Roll quads & upper back, Roll glutes with ball, Outside hip stretch on bench



Deadlift:  5 @ 75%, 3 @ 85%, 3 x 1 @ 95%

Weighted Hollow hold 4 x 5 reps of max holds


WOD:  In Honor of Sarah's birthday tomorrow *

1 RFT
29 What?!

29 Body Rows
29 DB Clean & Press (25/45)
29 Vups
29 KB swings
29 Push ups
29 Thrusters (25/45)
29 Rope Slams
29 Burpees

MWOD:
        Skip x 100, Band Hip Stretch x1min/side, Hamstring Stretch x20 reps/side, Squat x2min

LIFT:
     C+J 4 x 3
Hollow Hold w/weight 4x Max hold

WOD: 50 Dubs, 40 Kb swings, 30 V-up, 20 Thruster, 10 Burpee

MWOD:
Skip x100
band hip stretch from rack x1min/side
band distracted hamstring stretch x20 reps/side
bottom squat x2min

LIFT:

a1) squat
4x3@90%

a2) bpa x10
a3) no money x10
a4) band curls x10

WOD: 4 RFT

5 burpees
10 push press
15 sit ups
20 wall balls
run 2 laps

WOD:  2 laps, ROll upper back & tspine ext over roller, Roll traps front on posts, back on floor,
Band lat/tri stretch


Military Press 4 x 6+ @ 80%

Pull ups 4 x max


WOD:  5 RFT

5 Manmakers
10 Deadlifts (65%)
15 V-ups
Prowler Sprint 

Deadlift 4 x 3 @ 90%

DB side raise 4 x 15

WOD:  12 min Amrap

1 DL

1 Clean

1 Push press

1 Burpee bar jump

65/115

*add 1 rep/ round

Mwod:  2 Laps, Roll upper back on roller, Roll chest on post, Band lat/tri stretch, Frog stretch


Bench 4 x AMRAP @ 75%
Body rows 4 x AMRAP


1RFT

1 lap
80  Goblet squats
70  KB swings
60 Walking lunges
50  Sit ups
40 Push ups
30 Pull ups
20 Burpees
10 cal Row

Just a little reminder that tomorrow's class will be a little different since it is the UF Contest (open to everyone)! There is still class, but you will be doing bench, squat and deadlift instead of just one lift. We hope to see everyone there :) it's going to be a great time and there are lots of prizes up for grabs!!

MWOD:
1) skip x100
2) roll lats on roller or softball x20 passes/each
3) t-spine extension on roller x20 reps
4) couch stretch x1min/side

LIFT:
Military Press
4x8@70-75%

body row
4x8

WOD:

3 RFT

Prowler x down and back
tire flip x5
famers x down and back
battle ropes x20

Mwod:  2 laps, Roll legs & upper back, Roll glutes with ball, Band hip stretch from rack, Band hamstring stretch


Deadlift 4 x 5 @ 85%

Band Face pulls 4 x 15

B)  Cossack squats 3 x 6/leg
B2)  Weighted Hollow holds 3 x 6 (3ct)

WOD:  6 RFT

(75/115)

2 Deadlifts
2 Power Cleans
2 Front Squats
2 Push Press

Mwod:  2 laps, Roll upper back and lats, Roll chest on post, Band lat stretch, Couch stretch


Lift:  Bench 4 x AMRAP @ 70%

No money 4 x 15



WOD:  1 RFT

Row 300m
10 Push ups
5 Power Cleans (85/145)
20 Body Rows
5 Push Jerks (85/145)
30 Lunges (15 per)
5 Power Cleans
40 DB Rows (20/arm)
5 Push Jerks
50 Dubs

Reminder!! The UF CONTEST event is now going to be in RENFREW only. But there will still be two sets of prizes-so the Renfrew crew and Arnprior will each have their own set of prizes!! Come one, Come all!!

Mwod:  2 laps, Roll quads & calves, Banded frog stretch, Calf stretch


Lift:  Squat:  4 x 5 @ 85%

Band Curls 4 x 20


B)  4 sets max Pull ups



WOD:  3RFT

Split squats x 10/leg
V-ups x 20

1 arm Push Press x 10/arm (30/45)
Landmines x 20

Tire Flips x 5
KB swings x 20

Mwod:  Row 2 mins, Roll upper back + 20 tspine rotations, Band lat/tri stretch, Stretch wrists


Lift:  Military 4 x 10 @ 65%

Pull ups x max reps/set



WOD:  15 min AMRAP

(75/115)

8 DL
8 Bent rows
8 Hang cleans
8 Push press

*10 burpees if you put the bar down before the set is over

Tuesday, Sept 5th


Deadlift 4 x 8 @ 75%

No money 4 x 10

Deadbug 4 x 3/3


WOD:  1 min stations

Row cal's
Box Jumps
Rope Slams
Sit ups
Wall balls
Body rows
KB swings

MWOD: skip 100, roll calves, couch stretch, band hip stretch
Lift:
A1) Snatch + OHS 4x5
A2) Band X-walk 4x10/10
A3) Hollow hold w/weight 4x30-45

WOD: 1 RFT
10 Clean and press
100m row
8 Clean and press
100m row
6 Clean and press
100m row
4 Clean and press
100m row
2 Clean and press
100m row

MWOD:
band lat tri stretch x1min/side
roll lats on soft ball x1min/side
roll pecs on post x1min/side
roll traps on post x1min/side

Overhead Squat
5x5

WOD

For Time

10 pullups
20 knees to bow
30 box jumps
40 dubs

(75/105)
10 barbell rows 
10 cleans
10 push press
10 front squat 
 
20 burpees
20 cal row
200 meter shuttle run (20 meters down and back x10)

MWOD:
Row 200M
Roll t-spine + lats x20 passes each
t-spine extension on roller x20
band hip stretch from rack

LIFT:
Military
3x12@60%

Band crab walks
3x12/12

WOD:
A) 21-15-9
hang clean (95/115)
push up
box jump (20/24)

B) alt tabata
sit ups
front planks

Mwod:  2 laps, Roll glutes with ball, Outside hip stretch on bench, Band hamstring, Tspine ext over roller


Deadlift:  4 x 6 @ 80%

Band ext rotation off rack 4 x 10/10


WOD:  3 RFT

20 Dubs
20 Wipers
20 Hip Extensions
Prowler down + back
20 Russian Twists
20 Landmines
20 Fall outs
Prowler Down + back

MWOD:
Jog two laps
Lax ball pecs on post x1min/side
bully stretch x1min/side
roll lats and upperback x20 passes each

LIFT:
a1) bench
3x12@60%

a2) body rows
3x12

a3) band x-walk
3x12/12

WOD: 6 rounds DB complex
6 lunges/leg (30/50)
6 alternating DB snatches/arm
6 thrusters
6 DB row/arm
6 RDL
rest 1min

Mwod:  2 laps, Roll calves and quads, bottom squat, couch stretch


Squat:  4 x 6 @ 80%

No money 4 x15


B)  Clean skills x 8 mins (real cleans not crossfit speed cleans!)


C)  EMOTM x 10 mins

(85/115)

Clean
Push Press
Push Jerk
Split Jerk

august 26

mwod:
-skip 100
-roll calves x1min/side
-couch stretch x1min/side
-outside hipon box x1min/side

lift: Snatch progression
4 x 5
hollow hold
4 x 12

wod: 3RFT
-3 clean
-6 front squat
-9 KB swing
-3 clean
-6 push press
-9 burpee
-3 clean
-6 thrsuter
-9 cal row

MWOD:
Row 250M
Smash pecs on post with lax ball x1 min/side
band lat tri stretch x1min/side
band hip stretch x1min/side

LIFT:
overhead squats
4x5

WOD:
5 cleans >>>>>>>> 10 body rows
5 push press >>>>> 10 burpees
5 cleans >>>>>>>> 10 cal
5 push press >>>>> 10 wall ball
5 cleans  >>>>>>>  10 kb swings
5 push press >>>>> 10 v-ups
 

MWOD: Jog 2 laps, lax ball pecs on post x1min/side, lax ball glutes x1min/side, outsde hip stretch on box or bench x1min/side

Lift:Deadift
A1) 4x8@70%
A2)BPA 4x20
A3) Band push downs 4x20

WOD:EMOTM 10 minutes
Front squat (75/115) x3
BB row (75/115) x6

MWOD:Run 2 laps, Lax ball pecs on post x1min/side, bully stretch x1min/side, Banded frog stretch x2mins

Lift: Bench 4 x 8 @ 70%

Rear Fly's 4 x 15

WOD: 4 RFT
20 Rope slams
20 Russian Twists
20 KB Swings
20 BW squats

MWOD: Skip 100, Roll quads x20 passes, Smach calves and achilles x1min/side, Roll t-spine x20, t-spine ext x20 passes

Lift: Squat
4x8@70%

WOD: 12 min AMRAP
BB cleans x6 (75/115)
250m row

MWOD: Row 2 mins, Band shoulder traction x1min/side, tspine ext on roller x20 passes, Couch stretch x1min/side

Lift: Military
4X8 @70%

Body Row 4x10 

WOD: 1RFT

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

MWOD:  Jog 2 Laps, Roll T-Spine x 20 passes, T-Spine ext. x 20 Reps and Stretch Calves + ankles  x1min/ side

LIFT: Snatch 12x1

WOD: 3x Carry and drag, Farmers carry, Keg Toss and Tire flip
       

MWOD: Run 2 laps, Lax ball pecs on post x2mins/side, Band pec stretch x2mins/side, Roll quads x20 passes each

Lift: Bench
3x10@60%

Band X-walk
3x15/15

WOD: 21-15-9
A) Front squat (75/115)
(clean from floor)

Toes to bar (no swinging)

B) 50 Burpees for time

MWOD: skip 100, lax ball glutes x1 min/side, frog stretch x2 minutes, bottom squat x1 mins

Lift:Squat
3x10@60%

YTWL 3x5/5

WOD: 4RFT
12 KB swings
12 Split squats
12 Sit-ups
12 Dubs

We have two exciting events at the moment!
Want to win a sweet UF gyms prize pack?? Well there are 2 different ways to win!!!

A) We have a weightloss challenge for the members of our gym!!! The person who loses the most weight between now and August 31st, will win a prize pack. There will be a winner at both locations! Come in and weigh yourself and have a UF staff member observe this. Fill out the chart. Weigh yourself again either on or before August 31st at the gym, and see how many lbs you've lost!!

B) Weight Lifting Contest!! At 9am in Arnprior or 10:30am in Renfrew!! Here's your chance to see your strength is action. This event will be open to all members of UF gyms. All three lifts will be required (squat, deadift and bench) and they will be totaled with Wilks. The winner will recieve the featured prize pack. Surprise (!) prizes will also be awarded to 2nd and 3rd place. Come one, come all!!!!
**Note: This will replace "normal" bootcamp classes on this day, as this will be the bootcamp workout**

MWOD: Skip 100, Lax Ball pecs on post x1min/side, Band shoulder traction x1min/side, T spine ext on roller x20 passes, Couch stretch x1min/side

Lift: Military
A1) 3x10@60%

A2)Band Crab Walk+Squat 3x10/10
A3)DB side raise 3x10

WOD: 12 Min AMRAP
Plank row x10 (5/arm) (25/45)
Body row x10
DB row x10/arm (25/45)
Push-ups x10

MWOD: Run 2 laps, Lax ball pecs on post x1min/side, Lax ball hips and glutes x1min/side, Frog stretch x2 mins


Lift: Deadlift
A)3x 10@60%
No money 3x15

B)Hip Ext 3x15-20
Around the world plank 3x10

WOD: 3 RFT
50 Dubs/100 skips
10 Burpees
Prowler 1 way (w/ weight)
10 Cal Row

MWOD: Jog 2 laps, lax ball pecs on post x1min/side, Tspine ext on roller x20 reps, Roll upper back over roller x20 passes

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

DB Rear delt raise 3x12

WOD: EMOTM 8 mins.
Clean + Press x3 (75/135)

EMOTM 6 mins.
Sit-ups x10

MWOD: Row 2 mins, Lax ball pecs on post x1min/side, Bully Stretch x1min/side, Roll upper back and tspine ext over roller x20 passes

Lift: Military

6@70%
4@80%
2+@95%

SL Glute bridge x10/side

WOD: For time
10-8-6-4-2
Chins
Burpees
Push-ups

MWOD: Jog 2 laps, lax ball glutes x1min/side, Gut smash x1min/side, Couch stretch x1min/side

Lift: Deadlift
+5lbs to WM

5@65%, 5@75%, 5+@85%

Band face pulls 3x15

WOD: 12 min AMRAP
Lunge 100 yards
Prowler (down and back)
Tire Flip x5

MWOD: Skip 100, Roll Calves x20/passes, Couch Stretch x 1min/side, Band Lat/Tri Stretch x 1 min/side.

LIFT: Clean + Push Press/Jerk
                     4 x 3
           Face-Pull 4 x 20

WOD:    3 Rounds- D.B Snatch x8/8, Box Jump x5, Russian twist x20
               2 Rounds- Clean x8, KB Swing x12, V. up x 20
               1 Round- Thruster x8, Burpee x10, row x150m

MWOD: Row 2 minutes, Lax ball pecs on post x1min/side, Band shoulder traction x1min/side, Roll lats x20 passes

Lift: Military
4@70%, 4@80%, 4+@90%

Cossack Squat 3x10/10

WOD:3 RFT
DB Thrusters (25/45) x12/8/6 reps
Plank Row (25/45) x12/8/6 reps
T Get-ups 6/4/3 per arm

MWOD: Row 2mins, Lax ball pecs on post x1min/side, Lax Ball hips and glutes x1min/side, Frog stretch x2mins

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

Side Plank x30sec/side

WOD: EMOTM

Odd:
D/L x3
Clean x3

Even:
Push press x3
Front Squat x3

MWOD: Prowler 2 trips, Lax ball pecs x1min/side, Bully stretch x1min/side, Band pec stretch x1min/side

Lift:Bench
5@75%, 3@85%, 1+ @95%

Band Crab walk+squat  3x12/12

WOD: 40-30-20-10 reps
Walking lunges
DUBs
Sit-ups

MWOD: skip 100, lax ball glutes x1min/side, frog stretch x2mins, roll calves and ankles x1min/side

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

DB row 3x15/arm

WOD: Abdominus 1 RFT

Prowler (down and back)
V-ups x30
Leg Raises x10
Back extensions x10

Russian Twists x50
Landmines x30
Hollow Holds x20
Back extensions x10

Prowler (down and back)
Wipers x30
Plank touches x20
Back extensions x10

MWOD: Jog 2 laps, Lax ball pecs on post x1min/side, Lax ball hips and glutes x1min/side, Couch stretch x1min/side

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

Front Plate Raise 3x15

WOD:
21-18-15-12-9-6-3
Body Row
Push Press (65/115)

MWOD: Jog 2 laps, Lax ball pecs on post x1min/side, Roll Lats + upper back x20 passes each, Band lat/tri stretch x2mins/side


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

Band posted Face Pulls 3x15


WOD: 6 min amraps
A) Push-ups x6
SL Glute bridge x6/leg
Burpees x6

B) ALT DB snatch x6/arm
1 Arm Push Press x6/arm
DB Row  x6/arm

MWOD: skip 100, lax ball glutes x1min/side, frog stretch x2mins, roll calves and ankles x1min/side

Lift: Squat
+5 lbs to WM
5@65%, 5@75%, 5+@85%

WOD: 4 RFT
3 Clean + Press (75/135)
6 Sit-us
9 Wall Balls
12 Body Rows

Mwod:  Row 2 mins, Roll upper back & tspine ext over roller x 20 each, Band lat/tri stretch, Roll traps on post


Military Press 6, 6, 6+ @ 80%

Pull ups max reps each set


WOD:  2 RFT (2nd round starting at swings working backwards)

1 Clean & Jerk (95/135)
2 KB clean & press/arm
3 Push ups
4 DB Thrusters
5 Burpee box jumps
6 Wall Balls
7 Renegade Rows
8 Body Rows
9 RDL's (85/135)
10 K2E
11 KB swings
12 Squat jumps

MWOD: 2 laps, Lax ball pecs on post x1 min/side, frog stretch, Band pec stretch x1 min/side

Bench: +5lbs to WM
5@65%
5@75%
5+@85%

Band Crab Walk
3x12/12

WOD: for time
21 DB push press (25/45)
21 Body Row

15 Push-ups
15 DB row/arm

9 Box jumps
9 DB Snatch/arm (25/45)

Mwod:  2 laps, Roll quads and calves, Frog stretch,  Bottom squat x 2mins


Squat:  3 x 3 @ 65%

No money 3 x 15
BPA 3 x 15


WOD:  EMOTM x 12 mins

min #1  DUBS
min #2  Lunges
min #3  T get ups
min #4  Around the world planks

MWOD: Jog 2 laps, Lax ball pecs on post 1 min/side, Roll lats 20 passes, Band lat/tri stretch x1min/side

Lift: Military Press
A) 12 mins: Test 2RM
B) 3x3 Push Press at top set from A)

WOD:30-20-10
Dubs
Thrusters (65/115)
Wipers
Prowler (one trip each round)

Mwod:  Prowler x 2 trips, Roll upper back & quads x 20 passes each, Roll glutes with ball x 1 min/side, Frog stretch


Deadlift (add 5lbs to working max) 5, 5, 5+ @ 80-85%

YTWL's 3 x 6/way



WOD:  3 RFT

Run a lap
30 Battle rope slams
15 KB Swings
10 Burpees

MWOD: Prowler 2 trips, Roll quads x20 passes, Couch stretch x1min/side, Lax ball hips+glutes x1min/side, Outside hip stretch x1min/side

Lift: Squat, 5@75%, 3@85%, 3x1 @95%

WOD: 12 min AMRAP

Waiters Lunge x10/leg

Death March x10/leg

HR pushups x10

BPA x20

Mwod:  Row 250m, Roll lats & tspine ext. over roller,  Stretch wrists, Band lat/tri stretch, Roll glutes


Military Press 4 x 3 reps @ 90% (more than last week)

Pull ups 4 x max


5RFT

7 Power cleans
7 Burpee box jumps

MWOD: Row 200m, Gut smash x 1min/side, Band hip stretch from rack x1min/side, Roll quads 20 passes

Lift:
A) Deadlift 5@75%, 3@85%, 3x1@95%
A2) DB Front raise 3x10
A3) DB Side raise 3x10

WOD: 3RFT (30 min time limit)
Drunk lunge x20
Prowler (down and back)
Body Row x10
Drunk lunge x20
Goblet Squat x10
KB swing x20

Mwod:  2 laps of building, Roll upper back and lats x 20 passes, Band lat tri stretch x 2mins/side


Bench: 5 @ 75%, 3 @ 85%, 3 x 1 @ 95+%

Posted BPA 3 x 15


WOD:  AMRAP in 3 mins

3 Burpees
6 ALT. DB snatches
9  Wall Balls

Rest 1 min

3  Burpees
6  DB Clean & Press
9  KB swings

Rest 1 min

3 Burpees
6 Plank Rows
9 Thursters

MWOD:
100 skips, roll lats x1 min/side, smash calves x 20 passes/side, couch stretch x 1 min/side

LIFT:
clean + push press 5x3
facepull 5x15 (2 count pause!)

WOD:
10RFT

1 DL+1 Hangclean+1Thruster
10 Vup
100m Row

MWOD:
jog 2 laps
roll lats and upperback x20 passes
couch stretch x1min/side
band lat/tri stretch x1min/side

LIFT:
Military Press
4x4@85-90%

band crab walks
4x10/10

WOD: 5 rounds

A)
h.r. push ups x max reps
strict pullups x max reps

B) prowler

Mwod:  2 laps, Roll upper back & lats x 20 passes, Band lat stretch, Roll chest with ball on post


Lift:  Bench  4 x 2 @ 90-100%

Band Crab squat walk 4 x 5/5


B1)  DB rows 2 sets x max reps
B2)  No money 2 x 10/10


WOD:  EMOTM x 10-12 mins

7 Wall Balls
3 Burpees

Lift:  Squat 4 x 2 @ 90-100%

Dead bug 4 x 4/side

BPA 4 x 20


WOD:

A)  3RFT

9 RDL
6 Hang Cleans
3 Push press


B)  3RFT

5 Pull ups
10 Push ups
15 BW squats

MWOD:
Row 200m
Smash Glutes + Hips with Lax Ball x4min/side
Stretch Calves/Ankles x1min/side
Bottom Squat Retest x1min

A1)Front Squat (from rack) 4x5 reps
A2) DB Front Raise 4x10
A3) DB Side Raise 4x10

WOD: 12 min AMRAP
"O.H Lunge Buffet"

Down:
R. Hand OH Lunge
BW 1-1/4 Squat x10
DB Row x10/arm

Back:
L. Hand OH Lunge
T Get-ups x3/arm
BW Jump Squat x8

Mwod:  2 laps, Roll calves on barbell, Roll upper back & tspine ext over roller, Band lat/tri stretch


Military:  4 x 5 @ 75-85%

SL KB RDL 4 x 10/leg


WOD:  3 RFT

10 KB Swings
10 KB Snatches (5 per arm)
10 KB One arm Push Press (5 per arm)
15 Push ups
20 KB Drunk Lunges (10per)



Tuesday:


3 BARS OF DEATH!

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlift (BW)
Bench (1/2 BW)
Clean (1/2 BW)

MWOD
Jog 2 laps
Roll chest on post w laxball
Band lat stretch x2 min per side
Couch Stretch x2 min per side

A1) Squat
 4x4@80-90%

A2) YTWL
4x5/way

B1) DB split squats
3x10/side

B2) DB row
3x10


WOD: 6/5/4/3/2/1

Power cleans (75/115)
*Add weight each round

Dubs x10

MWOD:
 skip x100
roll quads 20 passes
lax ball pecs x1min/side
lax ball upperback x2min
band pec stretch x1min/side

a1) military
4x6@80%

a2) pullups
4x6

WOD: 75 second stations

tire flip
prowler march
rope slam
fat grip db press
farmers walk
row for cal

Mwod:  2 laps,  Roll lats x 20 passes each, Band lat stretch x 2mins/side, Roll chest with ball on post


Bench:  4 x 5 @ 75-85%

Face Pulls 4 x 20


B)  DB Bench 2 x max reps
B2)  DB rows 2 x max reps/arm


C)  Wod:  Broken Burpees


AMRAP in 7 mins

7 Push ups
7 Jump up groiners
7 Squat Jumps

MWOD:
1) jog two laps
2) lax ball glutes x1min/side
3) gut smash x1min/side
4) band hip stretch x1min/side

Lift:
a1) DL
4x5@75-85%

a2) side plank ups
3x8/side

WOD:
15-12-9-12-15

DB push press (25/45)
DB front squat (25/45)
DB row/arm (25/45)

Mwod:  2 laps, Roll calves x 20 passes each on barbell, Roll quads x 20 passes each, Pre squat hip opener x 2 mins/side


Squat:  4 x 5 @ 75-85%

Face Pulls 3 x 20 reps



WOD:  4 RFT

10 Clean & Jerk (85/135)
20 Deadlifts   (115/185)
30 Drunk Lunges (15 per)

MWOD: 2 laps, couch stretch, band shoulder retraction x1mine/side
Calf smash on barbell x1min/side

5 Rounds:
Cleans (up to heavier 3)
Facepull x20

2-4-6-8-10-8-6-4-2:
Barbell Thruster (65/95)
kb swing
cal row

Mwod:  2 Laps, Roll quads x 20 passes each, Roll calves 20 passes each, Banded frog stretch x 2mins, Bottom squat x 2mins


Squat: 2 ct pause 4 x 2 reps

Stir the pot 3 x 6/way


WOD:  4 RFT

5 Left arm Thrusters
10 Deadlifts (60-65%)
5 Right arm Thrusters
10 OH Lunges/leg
30 Dubs

Mwod: Row 200m, Smash pecs x1 min/side, Band shoulder traction x1 min/side, Outside hip stretch on bench x 2 mins/side

LIFT:

Military press 4x8 @ 75%

Band pull apart 4x20

B) Pull-ups max reps in 8 mins

WOD: 7 min AMRAP

3 way shoulder x6 per way

Lunges x8/8

7 min AMRAP

Push-ups x max

Prowler x down+back

Mwod:  2 laps, Roll glutes x 1min/side, Roll quads x 20 passes, Outside hip stretch on bench


Deadlift:  2 ct pause 4 x 2 reps

Side plank up 3 x 6/side


B1)  3 way lunge 3 x 4/way
B2)  Band choppers 3 x 8/way



C)  AMRAP in 10 mins

DB Push press x 6  (25/45)
DB rows x 6 (two DB's at once)
Goblet Squats x 12  (30/50)
Battle Ropes x 24

Mwod:  2 laps, Roll chest & traps on post x 1min/side, Band lat tri stretch, Stretch wrists


Military:  5 @ 75%, 3 @ 95%, 2+ @ 95%, Drop to 65% for AMRAP set

Rear flys 3 x 15



WOD: Abdominus meets Prowler

Prowler down & back
Sit ups x 50
Plank x 20 shoulder touches
v-ups x 20

Prowler down & back
Russian twists x 50
Leg Raises x 30
Landmines x 20

Prowler down & back
DB front squat x 50
Band choppers x 30
Push ups x 20

Lift:  2 ct pause Deadlift 4 x 4

Deadbug 4 x 4/side


B1)  Band x walk 3 x 10/10
B2)  Cossack squats 3 x 10/10


WOD:  7 min Amrap

7 hang cleans
7 box jumps

Mwod:  Row 2 mins, Roll lats & upper back x 20 passes, Band lat stretch, Couch stretch


Bench:  2 ct pause 4 x 4 reps

SL RDL 3 x 10/leg


WOD:  4 RFT


18  V-ups
14  Split squats
10  T get ups
6 Pull ups
2 Man makers

LIFT:  Military Press 4 @ 70%, 4 @ 80%, 4+ @ 90%

Band x walk 3 x 8/8


LIFT:  Tabata 8 rounds each of 20/10

Push Press (75/135)
Power cleans (75/135)
Goblet squats (25/45)

Mwod:  Row 2 mins, Roll glutes x 2mins, Couch stretch x 2mins, Band hamstring x 2mins/side


Deadlift:  2 ct pause 4 x 6 reps

Landmines 3 x 12



WOD:::8 Rounds

8 KB swings
8 K2E
8 DB snatches/arm
8 Squat jumps

Mowd:  Row 2 mins, Roll quads x 20 passes/leg, Banded frog stretch x 2mins, Roll glutes x 1min/side


Squat:  2 ct pause 4 x 6 reps

No money 3 x 15 over/15 under


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


WOD;  AMRAP (as many reps as possible) in 12 mins

10 Body Rows
10 Push ups
10 Dubs
10 Thrusters
10 Leg raises

MWOD:
Row 250M
roll t-spin + lats x2min
roll quads x20 passes/side
band shoulder traction x1min/side

LIFT:
a1) bench
4@70%
4@80%
4+@90%

a2) band x-walk
3x10/10

WOD:
12 min EMOTM
D/L x3
clean x3

push press x3
front squat x3

Mwod:  50 dubs, Roll glutes with ball x 1 min/side, Band hamstring stretch x 2mins/side


Deadlift:  6 @ 75%, 4 @ 85%, 2+ @ 95%

Posted BPA 3 x 15


WOD:  For time

8 BB clean & Press
5 Pull ups
15 Burpees

7 BB Clean & Press
5 Pull ups
20 BB RDL's

6 BB Clean & press
5 Pull ups
25 Wall balls

5 BB Clean & press
5 Pull ups
30  Cal Row

Lift:  Squat 6 @ 75%, 4 @ 85%, 2+ @ 95%

Side plank ups 3 x 8/8

WOD:  40-30-20-10- reps of

Russian Twists

Split squats

KB swings

MWOD:
2 laps
lax ball pecs on post x1min/side
band shoulder traction x1min/side
couch stretch x1min/side

LIFT:
bench
+5lbs to WM
6@65%
6@75%
6+@85%

floor slides
3x20

WOD: Diamond Cutter

250 goblet squats (15/25)

3 burpees EMOTM

Mwod:  2 laps of the building, Stretch calves x 2mins/side, Bottom squat x 2 mins, Roll quads x 20 passes


Squat 4 @ 70%, 4 @ 80%, 4 + @ 90%

DB Rows 3 x 15/arm


WOD:  Amrap


Prowler down & back

Farmers walk down & back

20 KB swings

20 Lunges

Military Press  Add 5lbs to WM

6 @ 65%
6 @ 75%
6+ @ 85%

Band x walks 3 x 10/10


WOD:  Bear Complex 5 Rounds for load

3 Unbroken sets of \

1 Hang clean
1 Front Squat
1 Push Press
1 Split Jerk

Mwod:  Row 2 mins, Roll glutes and hips on floor x 2mins, Couch stretch x 2mins/side, Band lat stretch x 2mins/side

Deadlift:  4 @ 70%, 4 @ 80%, 4+ @ 90%

Plank 3 x 30 sec

WOD:  For time:

2 Pull ups
4 T-get ups/arm
6 Burpees

3 Pull ups
6 OH Lunges/leg
12 KB swings

4 Pull ups
8 Push Presss (75/115)
60 sec OH Barbell hold

5 Pull ups
10 RDL's (115/185)
15 Dubs

6 Pull ups
12 Body Rows
18 Cal Row

......

DONE?  100 Pull Aparts

MWOD:
row 250M
roll lats/front delts/biceps on roller x2min/side
band lat stretch x1min/side
frog stretch x2min

LIFT:
clean pull
clean
clean and press
up to x2@hard

WOD:

arm over arm + drag: x down and back
farmers: x down and back
overhead toss: x4
tire flip: x6

MWOD
Row 2 mins
roll quads x20 passes each
stretch calves and ankles x1min/side
bottom squat x1min
frog stretch x1min
retest bottom squat

LIFT
Squat
6@65%
6@75%
6+@85%

side plank ups 3x8/8

WOD
12 min EMOTM

min 1: dubs
min 2: db goblet squat
min 3: t-get-ups
min4: around the world planks

Mmmmwod:  Row 2mins, Roll lats and upper back x 20 passes each, Band lat/tri stretch x 2mins/side,  Roll traps with ball on post


LIFT:  Military Press 5 @ 65 %, 3 @ 85%, 1+ @ 95%, drop down to 70%  and AMRAP Push press

Crab walk 3 x 10/way


AMRAP -up the rep ladder and then down

2-3-4-5-4-3-2 reps

 Deadlift (70%)
 Push Jerks
 Bent Rows
 Hang cleans

Deadlift +5lbs to WM


6 @ 60 %, 6 @ 70%, 6+ @ 80%

DB front raises 3 x10
DB side raises 3 x 10


WOD 5 RFT
10 DB Clean & Press (25/50)
400m Row
10 Push ups
40 Med ball twists

Mwod:  Row 2 mins, Roll upper back and lats x 20 passes each, Band lat stretch from rack x 2mins/side, Banded frog stretch x 2mins


Bench:  5 @ 75%, 3 @ 85%, 2+ @ 95%

Face pulls 3 x 20


AMRAP in 15 mins

5 Pull ups
7  Burpees
9 Front Squats (75/115)

MWOD:
1) skip 100
2) roll lats + t-spine x20 passes each (60 total)
3) t-spine extension on roller x 20
4) samson stretch x1 min/side

military
4@70%
4@80%
4+@90%

1 set of max reps on push press @ the 90%

WOD:

6 min AMRAP
farmers -> <-
prowler -> <-
bw squat x20

6min AMRAP
leg raises x10
sit ups x10
v-ups x10
med ball twist x20

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


Deadlift:  5 @ 75%, 3 @ 85%, 2 or more @ 95%

Band x walks 3 x 5/5/5/5


WOD:  50-40-30-20-10 reps

Dubs
Lunges

Lift:  Bench 4 @ 70%, 4 @ 80%, 4 + @ 90%

A2)  BPA 3 x 10 over/under/no  money

WOD:  Tabata x 8 rounds

Power cleans (75/135)

Push Press (75/135)

Box jumps

Mwod:  Row 2 mins, Roll quads x 20 passes, Couch stretch x 2mins/side, Banded frog x 2mins


Squat  2 @ 75%, 2@ 85%, AMRAP @ 95%

Band face pulls 3 x 20


WOD:  5 RFT

15 DB Push Press (25/45)
10 Split squats/leg
5 Pull ups

MWOD:
ROW 250M
lax traps + lats on floor x2min/side
band lat tri stretch x1min.side
samson stretch x1min/side


LIFT:
Military
6@60%
6@70%
6+@80%
1 set of max reps push press @80% (strict max)

WOD:
a) 2 rounds of
45 wall balls
30 OH lunges
15 burpees

b) 2 rounds of
50 band pullaparts
30 sit ups
30 second hollow hold

Mwod:  Row 2 mins, Roll lats & upper back x 20 passes each, Band lat/tri stretch x 2 mins/side


Bench:  6 @ 60%, 6 @ 70%, 6+ @ 80%

No money 3 x 20



WOD:  1 RFT

10 Push ups
10 T get ups
Row 10 Cals
60 Sec OH Barbell hold (65/95)

20 Push ups
20 Alt DB snatches
20 DB Rows
60 sec OH Barbell Hold

30  Push ups
30 Kb swings
30 Rope Slams
60 sec OH barbell hold


*QUALITY PUSH UPS!

Deadlift 4 @ 70%, 4 @ 80%, 4+ @ 90%

Side Plank ups 3 x 6/6


WOD:  4RFT

8 Cleans (75/135)
12 V ups
2 Laps of building

Mwod: Row 2 mins, Roll quads and calves x 20 passes each, Frog stretch x 2mins, Couch x 2mins


Squat:  4 @ 70%, 4 @ 80%, Max reps @ 90%

S.L. Glute bridge 3 x 6/side



WOD:  AMRAP

5  Renegade Rows
10  T-get ups ( 5per)
15  Burpees
20 OH Walking Lunges ( 10 per)

MWOD:
row 250m
roll lats, pecs, delts, biceps on roller on floor x2min/side
band lat tri stretch x1min/side
band pec stretch x1min/side

LIFT:
1 clean + 2 push press
work up to near max effort

WOD:

21-15-9
cal row
burpee

15-12-9
push-up
pull-up
v-up

30-20-10
dubs
kb swings
wall balls

MWOD
skip x100
lax ball pecs on post x2min/side
bully stretch x1min/side

LIFT

a1) BENCH
20 min work up to 2 RM

a2) bpa x1 after every set


WOD:
diamonds: deadlift (70%)
hearts: db push press
clubs: db floor press
spades: db row
ace-10 no face
aces = 5 burpees

Mwod:  Row 2 mins, Roll quads x 20 passes, Couch stretch x 2mins, Roll calves on barbell x 1min/side, Stretch calves x 1 min/side


Squat:  6 @ 60%,  6 @70%, max reps @ 80%

Crab walk 3 x 10/way


WOD #1

100 Lunges for time (20/40lbs)

WOD#2

ABDOMINUS 1 RFT

20 Wipers
20 SL Hollow holds (10 per)
20 Russian Twist
20 Around the world Plank
20 Fall outs
20 Landmines
20 Deadbugs
20 Sit ups

Military Press:  15 mins to establish 2 RM


B)  Push press 3 x 4 reps with weight from above


C)  WOD:  3RFT

400m Row
21 KB swings
12 Push ups
6 DUBS

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


Deadlift:  6 @ 60%, 6 @ 70%, 6+ @ 80%
Deadbug 3 x 6/side


WOD:  7 Rounds

7 Pull ups
14 Burpees
21 Squats

MWOD
row 200m
lax ball glutes x1 min/side
outside hip stretch x1 min/side
band hip stretch x1min/side

LIFT:
squat
20 minutes
find 2rm

WOD:
8 minute amrap
front squat x8
db push press x8
db thruster x8

Mwod:  Row 2 mins, Band lat/tri stretch x 2mins/side, Roll Upper back and lats x 20 passes each, Band Hamstring stretch x 2mins/side


A)  Military Press:  5 @ 60%, 3 @ 70%, 3 @ 80%, AMRAP @ 90%
      NO MONEY 3 x 20


B)  Pull ups 4 x AMRAP

C)  WOD:  3RFT

5 Cal Row
10x Man makers
15 Bent rows
20 Waking Lunges

Deadlift 20 mins to establish 2 RM



WOD:  21-15-9

Thrusters (75/115)
Box Jumps
HR Push ups

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


Bench 3 @ 70%, 3 @ 80%, 3+ @ 90%
BPA  3 x 15+15 (over/under)
DB Rows 3 x 15/arm


FOR TIME

100 KB swings
75 Squats
50 Push ups
25 Burpees


DONE?
500m Row

MWOD:
1) row 250m
2) smash lats with lax ball x1min/side
3) band lat tri stretch x1min/side
4) hip opener on bench

LIFT: work up to max for complex
1 clean + push press
1 clean + jerk
1 squat clean

WOD:

5 hang snatch high pulls ------- 10 v-ups
5 hang snatch high pulls ------- 10 body rows
5 hang snatch high pulls ------- 10 KB swings
5 hang snatch high pulls ------- 10 burpees

5 hang cleans -------------------- 20 v-ups
5 hang cleans -------------------- 20 body rows
5 hang cleans -------------------- 20 kb swings
5 hang cleans -------------------- 20 burpees

5 push press --------------------- 30 v-ups
5 push press --------------------- 30 body rows
5 push press --------------------- 30 kb swings
5 push press --------------------- 30 burpees

MWOD:
1) Row 2 mins
2) Smash lats on lax ball x1min/side
3) T-spine extension on roller x20reps
4) Band Shoulder Traction x1min/side

LIFT:
Military Press
5@70%
3@80%
3x3@85%

facepulls
3x20

WOD:
3 Rounds for Reps

Minute
1 row for cal
2 squat
3 v-ups
4 burpees
5 h.r. push ups
6 rest

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



Deadlift:  3 @ 70%, 3 @ 80%, 1 @ 90%,  95% AMRAP

Around the world planks 3 x 6


WOD:  3 RFT

Row 400m
5 Clean & Jerk (85/135)
10 OH Lunges/leg
15 Hip Extensions

Lift:  Bench 60% x 5

                     70% x 5

                     80% x AMRAP

BPA 3 x 15 (2ct hold)

WOD:  For time

35 Wall Balls

6 Rounds of:

5 burpee box jumps

10 KB swings

15 Body rows

35 Wall Balls

Mwod:  Row 200m, Banded frog stretch x 2mins, Roll glutes x 1 min/side, Couch stretch x 2mins/side


Squat:  70% x 3, 80% x 2, 90% x 1, 95% x AMAP

Crab walk 3 x 5/way


B1) Step ups 3 x 10/leg
B2) Pull ups 3 x AMAP



WOD:  EMOTM x 12 mins

3 Power Cleans
5 Box Jumps
3 Push ups

MWOD:
Row 250M
roll glutes with softball
outside hip stretch on box
band lat/tri stretch

LIFT:
a1) Front Squats
4x3@85%

a2) no money
4x12

WOD:

15 RDL's
15/15 Reverse lunges off box
20 hip extensions
10/10 s.l. glute bridges
15 wall balls
10/10/10/10 quadruple threat x-band walks

Mwod:  Row 500m, Roll lats x 10 passes each, Roll chest with ball x 1min, Band lat stretch x 2mins/side


Bench Press 3 @ 70%, 80% x 1, 3 x 3 @ 85%

Bent Y's 3 x 12


WOD:  For Time

 Row 300m
50 Dubs
10 Push ups

40 Dubs
20 DB Snatches (10 per)

30 Dubs
30 Split squats

20 Dubs
40 Goblet Squats

10 Dubs
50 Battle Ropes
Row 300m

Deadlift 5 @ 65%, 5 @ 70%, max reps @ 75%
Dead bug 3 x 8/8


WOD:  For time

50 Wall balls
40 KB swings
30 Body rows
20 Box Jumps
10 Push ups

Mwod:  Row 500m, Roll quads & calves x 20 passes each, Pre squat hip opener x 2mins/side,
Bottom squat x 1min


Squat: 70% x 3, 80% x 2, 85% x 1, 90% x AMAP

DB Rows 3 x 15/arm



WOD:  For time

10-9-8-7-6-5-4-3-2-1 reps

Deadlift (95/135)
DB Thrusters (25/40)

*add 10lbs total to each deadlift, per round 

MWOD:
Row 250M
smash lats and scaps with lax ball x2min/side
front delt/pec roll on roller x1min/side
couch stretch x1min/side

LIFT:
Power Clean and Push Press
work up to 3RM



WOD: 3 RFT

5 Manmakers
5 pullups
5 cal row
5 tire flips
5 t2b

Mwod:  Row 2 mins, Roll glutes, Banded frog stretch, Band hip stretch from rack


Squat  70 % x 1, 80% x 1, 3 x 3 @ 85%

YTWL's  3 x 6/way



Naughty 20 KB edition
For time

20 Alternating KB swings
20 Drunk Lunges (10 per)
20 Sumo High Pulls
20 Goblet Squats
20 Cal Row
20 Alternating KB swings
20 Drunk Lunges (10 per)
20 1 arm C & P (10 per)
20 1 Arm Rows (10 per)
20 T get ups (10 per)

Military Press 5 @ 60%, 5 @ 70%, 3 x 8 @ 75%

2ct pause BPA, palms down 3 x 20


WOD:  6 min AMRAP

6 Hang Cleans
4 Front Squats
2 Push Jerks

4 min AMRAP

2-4-6-8-10....

Burpees
V-ups

Mwod:  Row 500m, Roll adductors & quads x 20 passes each, Pre squat hip opener x 2min/side, Roll glutes x 1min/side


Deadlift:  70% x 1, 80% x 1, 3 x 3 @ 85%

SL glute bridge x 6/side


3 RFT

5 Renegade Rows
10 Thrusters
20 Alt DB snatch

(25/40)

Saturday March 18/17

There will be no Bootcamp at either facility.

Both gyms are open.

Survivor Strong Strongman Contest running from 10-4 at the Bell Sensplex, 10$ at the door

Paul and I will be there

MWOD:

row 250 meters
roll glutes with lax ball x1min/side
hip opener on box x1min/side
banded super frog x2min

LIFT:
Squat

5@60%
5@70%
3x5@80%

WOD:

21-15-9
box jumps
fallouts
dubs
body rows
push ups

MWOD:
1) dubs practice x2 minutes
2) roll pecs on post
3) band pec stretch
4) heavy band dislocates

LIFT:
a1) Bench
5@55%
3@65%
3x8@75%

a2) x-band walks
3x10/side


WOD: FOR TIME
(80/120)
Clean pulls x10 ------------- strict press x4
high pulls x8 --------------- push press x6
power cleans x6 ---------- power jerk x8
squat cleans x4 ----------- split jerk x10
500 meter row checkout

MWOD:
1) row 250M
2) smash front/side hips on softball x1min/side
3) couch stretch x1min/side
4) hip opener on box x1min/side


Lift:
Deadlift

5@60
5@70%
3x5@80%

WOD:
4RFT

Farmers: down and back
Sled: high low pushes
Tire Flips x8
v-ups x12

MWOD:
1) row 250m
2) roll lats on pipe x1min/side
3) band lat/tri stretch x1min/side
4) band hip stretch x1min/side

LIFT:
Push Press
3x5@80%
strict
3x8@72.5-75%

WOD:
14-12-10-8-6-4-2

T-get-ups
cal row
burpees
band pullaparts

MWOD:
row 250M
t-spine extension on roller x20 passes
band lat/ql stretch x1min/side
roll front and side hip on softball x2min/side

LIFT:
Hang Clean
work up to max
3x1@90%


WOD:
AMRAP in 12minutes

2 rounds of
50 ft walking db lunges (40/25 lbs)
16 knees to bar
8 DB power cleans (40/25 lbs)
then 2 rounds of
50 ft walking db lunges (40/25 lbs)
16 pullups
8 DB power cleans (40/25 lbs)

MWOD:
Row x2 min
pec smash on post x1min/side
glute smashz2min/side
couch stretch x1min/side

LIFT
A1) bench (add 5lbs to WM)
5@55%
5@65%
3x10@70%
a2) body rows
3x20

WOD
EMOTM 12min

min 1: dubs
min 2: renegade rows
min 3: reverse lunges
min 4: v-ups

Mwod:  Row 2 mins, Bottom squat x 1min, Roll glutes & calves with ball, Couch stretch


Squat:  60% x 3, 70% x 3, 75% 3 x 8 reps
Push ups 3 x AMAP



WOD:  12-10-8-6-4-2 reps of:

Split squats /leg
Burpees
BB RDL's

MWOD:
1) 2 minutes dubs practice
2) roll upperback and lats x20 passes (60 total)
3) chin bar hang x2 max time
4) band lat/tri stretch x1min/side

Lift:
a1) Military Press
+5lbs to WM
5@55%
5@65%
3x10@70%

a2) strict pullups
3x4 reps

(use weight or band tension as needed)

WOD:
4 rounds for reps
2 min amrap
5 cleans
5 push press
1min rest

(pick up where you left off)

Mwod:  Row 2mins, Roll glutes, Outside hip stretch on bench, Band lat stretch


Deadlift:  60% x 3, 70% x 3, 75% 3 x 8 reps

Rear raises 3 x 15


5 RFT

6 Push ups
12 KB swings
24 Lunges

MWOD:

Row 250M
smash lats on roller x1min/side
band lat/tri stretch x1min/side
smash front hip/side hip/glutes on softball x2min/side

LIFT:

1 clean + 1 push press + 1 clean + 1 front squat + 1 jerk

work up to challenging weight for complex
repeat x1

WOD:

3 RFT
10 deadlifts ----------- 10 fallouts
10 barbell rows -----  10 burpees
10 rdls ---------------  10 kb swings
10 pendlay rows ---  10 v-ups

Mwod:  Row 2 mins, Roll upper back & lats, Band lat/tri stretch, Pre squat hip opener


Lift:  Military Press 70% x2, 75% x2, 80% x 2, 90% AMAP

Bent rows 3 x 15


WOD:  3 RFT

Row 400m
10 Squat Cleans
10 OH Lunges
10 Push ups

Deadlift:  Add 5 lbs to working max

5 @ 55%, 5 @ 65%, 3 x 10 @ 79%

Band x walks 3 x 10/10

WOD:  1 min stations

Row for cals
Box Jumps
Rope slams
GHR sit ups
Step ups
Body rows

Mwod:  Row 2mins, Roll pecs and shoulders on post, Band lat stretch, Couch stretch



Bench :  70% x 2,  75% x 2, 80% x 1, 85% x 1, 90% x AMAP
Triangle Pull aparts 3 x 15


Pull ups 4 x max reps


WOD:  EMOTM x 8

3 Power Cleans (85/155)
5 Box Jumps

MWOD:

smash pecs with lax ball x1min/side
roll lats on roller x1min/side
band lat/tri stretch x1min/side
stretch wrists x1min

LIFT:
work up to conservative 1rm snatch
continue working up to conservative 1 rm clean and press

strict press
2x max reps @75%

WOD:

300

25 pullups (8RM)
50 deadlifts  (55% of WM)
50 push ups
50 db snatches (30/50)
50 landmines (heavy)
50 box jumps (20/24)
25 pullups (8RM)

Mwod:  Row, Roll, Stretch


A) Deadlift:  75% x 3, 80% x 2, 85% x 1, 90% AMRAP

Push ups 3 x max reps (all reps for quality and to improve the push ups)


B)  Pull ups 4 x max reps


C)  WOD:  1 RFT


5 Man makers
10 T get ups (5per)
20 Hip Extensions
30 DB RDL's
40 Kb Swings
50 Battle Ropes

Squat:  75% x 3, 80% x 2, 85% x 1, 90% x AMRAP

Side plank ups 3 x 10/10


WOD:  8 min EMOTM

DB snatch 3/3 (30/50)


3RFT
DB Thursters 12-8-6 reps
Plank rows 12-8-6 reps
1 Arm C&P front squat 6-4-3- reps

(25/45)

MWOD:
Row 250M
Smash front hip/guts side hips with softball or shot put x2min/side
band from rack hip stretch x1min/side
roll lats on pipe x1min/side

LIFT:

Clean and Press anyhow
work up to max single
2x2@90%

WOD:

15-21-9
barbell rows
barbell cleans
barbell front squats

21-15-9
burpees
cal row
battle ropes

40-30-20
knees to elbows
v-ups

MWOD: Row 250M. lax ball pecs on post x1min/side, bully stretch x1min/side, band pec stretch x1min/side

LIFT:
a1) bench press
60% x3
70% x2
75% x1
80% xAMAP

a2) facepulls 4x15

WOD: 12 min EMOTM

deadlift x3
                              > odd
cleans x3

push press x3
                             > evens
front squat x3

Mwod:  Row 2 mins, Roll glutes x 2mins, Banded frog stretch x 2mins, Roll calves with barbell  1min/side


Squat:  70% x 3, 75% x 3, 80% x 1, 85% AMAP
Crab squat walk 3 x 5/way


WOD:

90 Sec stations for reps per round,
30 sec rest

3 rounds

Battle Ropes

Dubs

KB swings

Alt Split squats

Lift:  Military Press:  70% x 3, 75% x3, 80% x1, 85% AMAP

Pull ups 4 x max



WOD:  3-6-9-12-15 reps

DB snatch/arm (25/45)
1 arm OH Lunges/leg
DB Row/arm

Mwod:  Row 2 mins, Roll quads & upper back x 20 passes each, Couch stretch x 2mins/side, Outside hip stretch on bench x 2mins/side


Deadlift 65% x 5, 75% x 2, 80% x 2, 85% x AMAP

Body Rows 3 x AMAP


AMRAP in 20 mins

5 Power Cleans
5 Front Squats
5 RDL's
20 Lunges

MWOD:
Row 250M
roll pecs with lax ball on post x1min/side
smash front side hip with soft ball or shot put x1min/side
hip opener on box x1min/side

LIFT:
Power Snatch
3x3@85%


WOD:
3 RFT

Strict Press 10 (5RM)
Tire Flips x5  big or x12 small
Sled drags > and <
Farmers Carries > and <

MWOD: row 250m, roll lats x20 passes each, roll traps with ball on post x1 min each, t-spine extension over rollers x15, band lat tri stretch x1min/side

Lift
a1) Squat
60%x3
70%x2
75%x1
80%xAMAP

a2) crab walk
4x10/10/10/10

WOD:
50 wall balls
40 kb swing
30 t2b
20 burpee box jumps
10 h.r. push-ups

Mwod:  Row 2 mins, Roll lats x 20 passes each, Roll traps on post with ball x 1 min, Tspine extension over roller x 15, Band lat tri stretch x 1min/side


Military Press:  60% x3, 70% x 2, 75% x 1, 80% x AMAP

Pull ups 4 x max reps


WOD:  2 RFT

20 Burpees
30 Battle Ropes
40 KB swings
30  Goblet Squats
20  Box Jumps

Deadlift 60% x 3, 70% x 2, 75% x1, 80%x AMRAP

Side plank 3 x 8/8

WOD:  3 Rounds for max reps

Push Press
rest 90sec
Pull ups
Rest 90 Sec
Burpees
Rest 90 Sec

Mwod:  Row 2 mins, Roll upper back on floor x 2mins, Roll chest x 2mins, Band lat stretch x 2mins/side


Bench:  60% x 1, 70% x 1, 75% x AMAP

DB rows 3 x AMAP


WOD:

1 RFT

30  Dubs/100 Skips
21 Thrusters (65/115)
50 Russian Twists
21 Power Cleans
30 Row for Cals
21 Push Press
50 Sit ups

MWOD:
Row 250m
Roll lats with pipe x20 passes/side
band lat tri stretch  x1min/side
couch stretch x1min/side
stretch wrists x1min/side

LIFT:
Power Clean
warm ups
3@75%
2@85%
?x1@90-100+%

WOD:
Push Press x4 ------ 10 body rows
Push Press x8 ------ 10 db rows
Push Press x12 ---- 10 barbell rows
Push Press x16 ---- 10 plank rows
Push Press x20 ---- 10 half kneeling rows

Mwod:  Row 2 mins, Roll glutes with ball x 2mins/side, Outside hip stretch on bench x 2mins/side


Deadlift:  60% x 3, 70% x 3, 75% x AMAP

Around the world planks 3 x 10


4FT

20 Weighted Step ups
10 Thrusters
5 Pull ups
5 Push Jerks

MWOD:
1) skip x100
2) roll upperback and lats x20passes/side
3) t-spine extension on roller x20 reps
4) roll quads x 20 passes
5) chin bar hang xMAX

LIFT:
a1) Bench Press
2@70%
2@80%
3x3@85-90%

a2) body row 3x8
(don't be soft)

B) 100 dubs for time >2 min max

WOD:

A)
3 RFT
7 db snatch/arm
7 1 arm clean and press/arm
7 db row/arm


B)
Shoulder time
3 rounds for quality
db front raise x8
db side lateral raise x8
band pullaparts x16

Mwod:  Row 300m, Roll upper back & legs x 20 passes each, Band frog stretch x 2mins, Roll calves on barbell x 1min/side, Stretch calves x 2mins/side


Squat 3 @ 60%, 3 @ 70%, AMAP @ 75%

Triangle Pull Aparts 3 x 20



WOD:  10-20-30-40 reps of:

Russian Twists
Walking Lunges
Vups

Mwod:  Row 2 mins, Roll lats & upper back x 20 passes each, Band lat/tri stretch x 2mins/side, Couch stretch x 2mins/side

Bench:  65% x2,
             72.5% x2,
             3 x5 @ 77.5-80%

Bent Rows 3 x 10


WOD:

QUADEATH

3RFT

9 Thrusters
6 Burpees
50 Walking Lunges
150m Row

MWOD
1) skip x100
2) gut smash with softball/medball/shot put/KB
3) lax ball glutes x1min/side
4) band hip stretch from rack x1min/side

LIFT
a1) D/L 1@70 1@80 3x3@85%
a2) Side plank ups 3x8/8

WOD

21-15-9
DB snatch 30/50
box jumps 21/24
around the world planks


finished? gut smash 2-4/side

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



Squat:  70% x 1, 77.5% x 1, 3 x 3 @ 82.5%

Single leg Glute bridge 3 x 10/side



WOD:  Naughty 20...KB Edition

20 reps each, try to use the same KB for all exercises (even the Tget ups!)

20 Drunk Lunges (10 per)
20 Alternating KB Swings
20 Sumo High Pulls
20 Goblet Squats
20 1 arm Clean & Press (10 per)
20 1 arm Rows (10 per)
20 Turkish Get ups (10 per)
20 Drunk Lunges (10 per)

MWOD:
row 250m
smash pecs on post x1 min/side
band lat tri stretch x1 min/side
couch stretch x1min/side

LIFT:

3 clean + 1 jerk
3x1@hard



WOD: 3 RFT

10 strict presses (@85%)
10 band pullaparts
10 burpees
10 wall balls

Mwod:  Row 2 mins, Roll quads and calves x 20 passes each, Banded frog stretch x2 mins, Band hip stretch from rack x 2mins/side, Roll pecs on post x 1min


Squat:  65% x 2,
            72.5% x 2,
            3 x 5 reps @ 77.5%

Band crab walk 3 x 10/leg


WOD:  Diamond cutter

250 squats for time

*EMOTM 5 BURPEES*



Finished? Practice some DUBS then roll your quads again and hit a couch stretch

Lift:  Military Press 4 x 3 reps, 1 AMRAP set

No money 5 x 10

BPA 5 x 10

WOD:  2-4-6-8-10-12 ...reps of:

DB Floor Press

DB push press

Body Row

DB side Raise

Mwod:  Row 2 mins, Roll upper back and quads x 20 passes each, Couch stretch x 2mins/side, Outside hip stretch on bench x 2 mins/side


Deadlift:  65% x 2, 72.5% x 2, 3 x 5 reps @ 77.5% 
Single leg Glute bridge 3 x 8/side


DIRTY 30

30 Dubs
30 Hip Extensions
30 Overhead Lunges
30 Box Jumps
30 Pull ups
30 Wall Balls
30 Plank Rows
30 KB swings

MWOD:
skip x100
gut smash x1min/side
outside hip stretch x1/min
band hamstring stretch x1min/side
couch stretch x1min/side

LIFT:

a1)
d/l
3@60%
3@70%
3x8@72.5%

a2)
SL hollow hold 3x10/10

WOD: Satan's Whiskers

3 RFT

10 chins
10 front squats
10 burpees

Mwod:  Row 2 mins, Stretch wrists x 2mins, Roll upper back x 20 passes, Band lat stretch x 1 min/side, Banded frog stretch x 2 mins



1 Clean, 1 Military, 1 Push Press, 3 Jerks x 5 sets


4 RFT

10 Renegade man makers
15 Hip Extensions
20 Standing Split Squats (10 per)
25  KB swings

Tuesday, Jan 10th


Squat  3 @ 60%, 3 @ 70%, 3x 8 reps @ 72.5%
Band x walk 3 x 10/10


WOD; 4 Rounds for reps 30 on/30 off

Hang cleans
V ups
Jump squats

Mwod:  Row 2 mins. Roll upper back and lats x 20 passes each, Band Pec stretch x 2mins/side, Couch stretch x 2mins/side, Stretch wrists x 2mins


A1)Bench: 3 @ 60%, 3 @ 70, 3 x 8 @ 72.5
A2)Pull Aparts 3 x 20

B)Max Pull ups x 3 sets

WOD:

5RFT

10 Push ups
10 Deadlifts (60%)
25 DUBS or 250m Row

Mwod:  Row 2 mins, Roll upper back x 20 passes, Stretch wrists x 2mins, Band hamstring stretch x 2mins/side


Military Press 4 x 5 @ 70%
Pull ups 4 x max reps


WOD:  Amrap in 15 mins

Death March down & back
2 Burpees
3 Push ups
4 T get ups/arm
5 Side Plank ups/side
6 Landmines/side
Farmers walk down & back

MWOD
1) Row 2 min
2) roll quads and front hips 20 passes each
3) lax ball pecs x1min/side
4) bully stretch x1min/side

Lift:
a1)
Bench
5@60%
5@65%
3x10@70%

a2)
Band pullaparts
3x20 > 10 palms up 10 palms down

a3)
no money
3x10

WOD: MOD BEAR 7 ROUNDS

clean
front squat
RDL
push press
push jerk

start with a weight you can complete a round without putting the bar down
add weight each round