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

Mwod:  Row 2 mins, Roll quads and hips x 20 passes each, Roll glutes with ball x 1min/side,  Band hip stretch from rack x 2mins/side, Stretch calves x 2mins/side


Squat:  5 @ 60%, 5 @ 65%, 3 x 10 @ 67.5%
Crab walk forward/backward 3 x 6/way

WOD (A)

5 RFT

5 DB snatch/arm
5 Burpees
5 Pull ups

WOD (B)

100 Lunges for time