Mwod:  Row 2 mins, Roll glutes and upper back with ball on floor, Outside hip stretch on bench, Band hamstring stretch, Band lat stretch



Deadllift  5 @ 75%, 3 @ 85%, 1 + @ 95%

Rear raises 3 x 15


WOD:  The Bear Complex

7 Rounds for max load

1 RDL
1 Power Clean
1 Front Squat
1 Push Press
1 Push Jerk

MWOD:
       1) Row 250m 2) Roll Lats + Upper Back x20/20/20/passes 3)Roll Glutes on lax ball x 1min/side 4) Band Lat/Tri stretch x 1min/side

Lift:
       Clean + Press 'ANYHOW' x1@95% 2x3@85%

WOD:
      Strict Press 5 Rm (85%)
x4 ---------- x20 Body Rows
x4 ---------- x30 Wall Balls
x4 ---------- x40 KB swings
x4 ---------- x50 Dubs
x4 ---------- x60 Rope slams

Mwod:  Row 2 mins, Roll lats & upper back, stretch wrists, band lat/tri stretch


Military Press 4 @ 70%, 4 @ 80%, 4+ @ 90%

Band x walks 3 x 12/12

.............

WOD:  4 RFT

10 Turkish get ups (5 per)
20 Overhead lunges
30 Alt DB snatches

A)  Deadlift 3 @ 70%, 3 @ 80%, 3+ @ 90%

A2)  Side Plank ups 3 x 8/8

A3)  DB rear raises 3 x 10



WOD  6 RFT

12 KB swings
9 Push ups
6 Pull ups
3 Burpees

Mwod:  Row 2 mins, Roll upper back & lats with roller, Band lat/tri stretch, Frog stretch, Roll glutes & hips with ball


Bench 3 x AMRAP @ 75%

Band Face pulls 3 x 20


B)  Pull up 4 x max reps


WOD:  1 RFT

10 Clean & Press (85/145)
200m Row
8 Clean & Press
10 Body Rows
6 Clean & Press
300m Row
4 Clean & Press
10 Front squats
2 Clean & Press
400m Row

MWOD:
Roll pecs on post with lax ball x2min/side
band lat tri stretch x1min/side
progressive shoulder dislocates with a dowel x15 dislocates x3 progressions (narrower)
couch stretch x1min/side

LIFT:

Overhead squats

4x3 challenging weight (not work up to one set of challenging weight)

WOD: madness

21-15-9
thrusters
burpee over bar
snatch grip high pulls
push ups

Thursday,October 19/2017

MWOD
1) Jog 2 laps
2) roll t-spine x20 passes
3) t-spine ext x20 reps
4) band shoulder traction x1min/side

LIFT:
a1) military
6@60%
6@70%
6+@80%

a2) plank row
3x8/arm

WOD:
1.2.3.4 KB swing and Goblet squat
prowler: down and back
5.6.7.8 KB swing and Goblet squat
prowler: down and back
9.10.11.12 KB swing and Goblet squat
prowler: down and back
11.10.9.8 KB swing and Goblet squat
prowler: down and back
7.6.5.4 KB swing and Goblet squat
prowler: down and back
3.2.1 KB swing and Goblet squat

Mwod:  Row 2 mins, Roll glutes and hips with ball on floor, Roll upper back with ball on floor, Outside hip stretch on bench, Band hamstring



Deadlift:  5 @ 65%, 5 @ 75% 5+ @ 85%

Around the world plank 3 x 10



WOD:  Tabata 20/10 for reps

Wall Balls x 6 rounds
Rest 1 min

Box Jumps x 6 rounds
Rest 1.5 min

KB swings x 6 rounds
Rest 2 mins

V-ups x 6 rounds

Bench 4 x 2 @ 95%
Crab walk with band around ankles 3 x 10/10


WOD:  7RFT

7 Pull ups
14 Burpees
21 Squats

Mwod:  Row 2 mins, Roll hips and glutes with ball on floor, Band frog stretch, Couch stretch



Squat 3 @ 70%, 3 @ 80%, 3 + @ 90%

No money 3 x over x 15/under x 15



EMOTM x 12 mins

1st Minute:  5 Deadlifts (65%)
2nd Minute:  10 Box Jumps
3rd Minute:  15 Goblet Squats (30/45)

MWOD: Row 250m, Roll quads and glutes, Band lat/tri stretch, Band hip opener, Roll/stretch calves

LIFT:
A) Clean +Jerk
(up to heavy double)

B) Band X-walk x10/10

WOD: 1 RFT
10 Cal Row
20 Burpees
30 Pushups
40 KB swing
50 V-ups
60 Body weight skips
70 Jumping Jacks
80 Landmines
90 Lunges
100 skips
*this same WOD was done on May 26th, look back to see your time to beat!!

Mwod:  Row 2 mins, Roll chest on post, Band lat stretch, Stretch wrists, Couch stretch


Bench:  4 x 4 @ 90%

DB row 3 x 15/arm


WOD:  Death by squat jumps

1RFT

15 Squat jumps
30 Burpees
15 Squat jumps
20 Hip Extension
15 Squat jumps
30 Push ups
15 Squat Jumps
20 Pull ups
15 Squat jumps
30 Lunges (15 per)
15 Squat jumps
20 Thrusters (25/45)

LIft:  Squat (add 5lbs to WM)
5 @ 65%
5 @ 75%
5+ @85%

A2)  Butt walks 3 x 10/10


Wod #1

60 Alt Db snatches for time (30/50)


Wod #2

100 BPA

each rest 10 Body row

20 Sit ups

Thursday October 5th 2017
MWOD:
Jog 2 laps
gut smash x1min/side
couch stretch x1min/side
t-spine extension x20 reps

Lift:
a1) deadlift
6@70%
6@80%
6+@90%

a2) side plank ups
3x10/10

WOD:
52 pick-up
diamond: plank row
heart: push up
club: goblet squats
spade: kb swing
faces and aces: coaches choice


Saturday October 7th 2017

MWOD:
Row 250m
band lat tri stretch x1min/side
t-spine extension on box
hip stretch on bench

LIFT:

Complex: up to 2RM
 
high pull
clean
push press
jerk

WOD: Scatterbrain

farmers x down and back
v-ups x15
chins x10

rower x300m
kb swing x25
waiters lunge x10(R) & 10(L)

knees to bows x10
box jumps x20
dubs x30

Sled drags x down and back
thrusters x12
burpee over bar  x12

run laps x2
push up to side plank x16
overhead plate squats  x20

Mwod:  Row 2 mins, Roll chest on post, Band lat stretch, Stretch wrists



Bench:  4 x 5 @ 85%

Band crab walk 3 x 10/10



WOD:  1 RFT

Row 300m
10 Push ups
5 Power Cleans (85/145)

20 Body rows

5 Push Jerks

30 KB swings

5 Power Cleans

40 DB rows (20/arm)

5 Push Jerks

50 V ups

Squat 5 @75%, 3 @ 85%, 1+ @ 95%

DB rear delt raise 3 x 15



WOD:  For time

50-40-30-20-10

Dubs
Lunges (25/45)

Mwod:  Row 2 mins, Roll upper back & tspine ext over roller, Band lat/tri stretch, Roll chest & traps with ball on post


Military Press 4 x 3 @ 90%

Pull ups 4 x max reps


3 RFT

8 Renegade rows
12  Thrusters
16  Body rows
30  KB swings