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)