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