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