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