Mwod:  Row 2 mins, Roll glutes, Roll quads & upper back, Couch stretch, Stretch calves


Squat:  3 x 8 @ 60%

Band Palof press 3 x 10/10


3RFT

20 Dubs
20 Wipers
20 Hip Extensions

15 OH Lunges/leg
15 KB swings
15 Wall balls

10 Hang Cleans
10 Front Squats
10 Burpees

Military Press 6 @ 70%, 4 @ 80%, 3 x 2 reps @ 90%

Pull ups 4 x max

WOD:

6 min AMRAP

6 DB Push press

6 DB step ups /leg

Rest 2 mins

4 min AMRAP

6 V-ups

6 Alt DB snatch

Mwod:  Row 2 mins, Roll glutes, Hamstring stretch, Outside hip stretch on bench, Roll upper back x 20 passes


Deadlift 3 x 8 @ 60%
S.L. Hollow holds 3 x 10/leg



WOD:  1 RFT

500m Row
25 Body Rows
20 KB swings
15 OH DB Squats
10 Burpees
Row 250m
10 Burpees
15 OH DB Squats
20 KB swings
25 Body rows

Mwod: Row 2 mins, Roll chest and shoulders on post x1min/side, roll glutes with ball x1min/side

Lift:
Clean and Press Anyhow
x1@95%
2x3@85%

WOD:
40 Rope slams
30 Dubs
20 KB/DB Snatch

15-12-9
1RFT
Push-ups
Pull-ups
Cal Row

10-10-10
3RFT
DB Floor Press
Plank Row
DB Lunges

Mwod;  Row 2 mins, Roll lats x 20 passes, Tspine ext over roller x 20, Band lat/tri stretch, Stretch wrists


Military Press 3 x 5 @ 80%, 1 AMAP set

Bent rows 4 x 10-15 reps



WOD:  AMRAP in 15 mins

30 Squats
30 KB swings
30 Dubs

Deadlift 6 @ 70%, 3 @ 85%, 3 x 2 @ 95%

SL hollow holds 3 x 10/10

WOD:  10-8-6-4-2- reps

HR Push ups

T2B

Rev Lunges/leg

Box jumps

Warm up:  Row 2 mins, Roll chest & shoulders on post, Band lat stretch, Stretch wrists


Bench 6 @ 70%, 3 @ 85 %, 3 x 2 @ 95%
BPA + No money 3 x 15/15



7 RFT

7 Clean & Jerk (85/135)
7 Pull ups
7 Push ups

Mwod:  Row x 2 mins, Roll glutes with lacrosse ball x 1min/side, Outside hip stretch on bench x 1 min/side, Roll upper back x 20 passes


Deadlift 6 @ 70%, 4 @ 80%, 3 x 2 @ 90%

No money 3 x 20


EMOTM x 12 mins

Min #1  10 Front squats (85/115)
Min #2  10 Box Jumps
Min #3  10 RDL's (85/115)


Not going to make any other classes for the rest of the week?
Row 6 mins intervals of 30/30 for distance.

Bench 6@ 70%, 4 @ 80%, 3x 2 reps @ 90%

Cossack walk 3 x10/10


WOD: 15-12-9-12-15 reps

DB front squat
DB RDL
Burpees
Body Rows

Mwod:  Row 2mins, Roll quads & upper back with roller x 20 passes each, Band hip stretch from rack x 1min/side, Roll calves on barbell x 1min/side, Stretch calves x 1min/side


Squat:  6 @ 70%, 4 @ 80%, 3 x 2 @ 90%

YTWLS 3 x 6/way


WOD:  1 RFT

500m Row
50 Lunges
400m Row
40 DB snatches
300m Row
30 KB swings
200m Row
20 Hip extensions
100m Row
10 T get ups

Mwod:  Row 2 mins, Roll lats x 20 passes, Band lat stretch from rack x 1min/side, Band hip stretch from rack x 1min/side


Bench:  6 @ 70%, 4 @ 80%, 3 x 2 reps @ 85%

Band crab walk 3 x 10/10


WOD:  1 RFT

Row 20 Cals
30 Thrusters (20/30)
20 Body Rows
30 Box Jumps
20 Fall outs
30 Lunges (30/45)
20 Turkish get ups (20/30)

Squat 6 @ 60%, 4 @ 80%, 3 x 2 reps @ 85%

BPA 3 x 25


WOD:  " Dirty Dozen"

3 RFT

12 Clean & Press Burpees
24 Russian Plate Twists
36 Step ups
48  Med ball twists
60 Star jumps

Mwod:  Row 2 mins, Roll upper back with balls, Tspine ext over roller, Band lat/tri stretch, Stretch wrists


Military Press:  6 @ 70%, 4 @ 80%, 3 x 2 @ 85%


Pull ups 5 x 5 reps



WOD:  5 RFT

7 Squat cleans
21 KB swings
9 Push ups

MWOD: Row 250m, Band lat/tri stretch, roll back, couch stretch

LIFT: MAX load
High pull
Hang clean
Front squat
Overhead anyhow

WOD:
21-15-9
Box jumps
pushups

15-12-9
Thrusters
barbell rows

12-9-6
Pull ups
Burpees

Mwod:  Row 2 Mins, Roll quads x 20 passes, Roll calves x 20 passes, Couch stretch x 2mins/side, Band frog stretch x 2mins


Squat (add 5lbs to WM)

3 x 10 @ 65%

DB row 3 x 8/arm


WOD:  AMRAP in 12 mins

8 Thrusters
8 Box Jumps
8 Renegade rows
8 Cal Row

Military Press 6 @ 75%, 4 @ 85%, 2+ @ 95%, 1 x 10 @ 60%
Body Rows 4 x 15


WOD:  1 RFT

Happy Halloween!

10 Alt DB snatches 30/45
31 V ups
10 Alt DB snatches
31 Push ups
10 Alt DB snatches
31 Wall Balls
10 Alt DB snatches
31 Burpees