MWOD:
row 200m          roll legs & upper back x1min          pec smash x1min/side          band lat tri x1min/side

LIFT:
bench 4x10@55%
body row 4x20
bpa 4x30

WOD:
10-20-30-40
russian twist
walking lunge
vup

Mwod:  Row 2 mins,  Roll legs & upper back with roller, Roll glutes with ball, Couch stretch for a long time


Deadlift 3 x 8 @ 65%

Face Pulls 3 x 15 with hold


12 Mins of Christmas
3 Rounds for reps

1 min Row for Cals
1 min Goblet squats
1 min Push ups
1 min KB swings
1 min rest

MWOD:
Row 200M
t-get-ups x3/arm
roll quads x20 passes
outside hip stretch on box x1min/side
frog stretch x2min

LIFT:
Squat
3x10@60%

Cossack walk 3x10/10

WOD: 12 days of X-MAS

12 burpees
11 body rows
10 push ups
9 db c+p
8 db front squat
7 db snatch
6 deadbug/side
5 luges/leg
4 renegade row/arm
3 box jumps
2 00 metre row
1 t-get-up/arm

Mwod:  row 2 mins, Roll upper back and lats with roller, Band lat/tri stretch


Military Press 3 x 8 @ 65%, +1 AMAP set

Pull ups x 25 reps



WOD:  52 Pick up (no face cards)

Hearts:  DB Push press
Diamonds:  DB Row (2 DB's)
Spades:  DB RDL
Clubs:  Goblet Squats

Ace:  10 v-ups

Deadlift:  5 @ 75%, 3 @ 85%, 3 x 2 @ 95%

Front Plank with OH reach 3 x 5/5


WOD: Burbearyball

4 RFT

3 Bear Complex (pwr clean, push press, front squat, push jerk)
5 Burpee over bar
15 Wall balls

Mwod:  Row 2 mins, Roll chest on post with ball, Band lat stretch, Stick ext rotation stretch


Bench 6 @ 70%, 3 @ 80 %, 3 x 2 @ 95%

No money 3 x 20


WOD:  3 RFT

40 Russian Twists
30 Dubs
20 KB swings
15 Bar Body rows
10 Renegade Rows

MWOD:
skip x50 + 1 minute dubs practice
roll lates/armpits on lax ball x1min/side
chin bar hang 2x max time
band lat/tri stretch

LIFT:
a1) military press
3x10@50-60%
1xAMAP

a2) band lateral push up walk
3x10/10

WOD: 10-9-8-7-6-5-4-3-2-1

KB swing
Alt DB snatch (30/50)
push ups

Mwod:  Row 2 mins, Roll glutes, Band hamstring stretch, Band hip stretch from rack


Deadlift: 3 @ 70%, 3 @ 80%, 3 x 3 @ 90%

No money & BPA 3 x 15/15



Dead Thrubbin
1 RFT

25 Thrusters (25/45)
5 Deadlifts (60%)
50 Dubs

20 Thrusters
5 Deadlifts
40 Dubs

15 Thrusters
5 Deadlifts
30 Dubs

10 Thrusters
5 Deadlifts
20 Dubs

5 Thrusters
5 Deadlifts
10 Dubs

Bench 6 @ 70%, 3 @ 80%, 3 x 2 @ 90%

Pull ups 4 x max



WOD:  12 min AMRAP

3 Clean & Press (75/115)
3 T2B

6 Clean & Press
6 T2B

9 C&P
9T2B

12 C & P
12 T2B
..
..
..

Mwod: Row 2 mins, Roll glutes, Roll quads & upper back, Frog stretch, Band pec stretch


Squat 6 @ 70%, 3 @ 80%, 3 x 3 @ 90%

SL hollow holds 3 x 10/leg



WOD:  4 RFT

10 Split squats /leg
20 Russian Twists

10 One arm Push press/arm
Battle ropes x 20

10 T get ups ( 5 per arm)
Row 20 cals

MWOD:
Row 200M
Lax ball glutes x1min/side
roll quads + hips 20 passes
roll upperback x20 passes
floor slides x20

Lift:
a1) Deadlift
6@70%
3@80%
3x2@85%

a2) lateral push up walks
4x10/10

WOD: 12 Min AMRAP

6 pullups
6 DB snatch left
6 Goblet cossack/leg
6 DB snatch right
6 box jump

Mwod:  Row 2 mins, Roll chest and shoulders on post, Band lat stretch, Couch stretch


Bench add 5lbs to working max

6 @ 70%
4 @ 80%
3x3 @ 85%

Crab squat walk 3 x 10/10


WOD:  5 RFT

15 Push press (75/115)
10 KB SDLHP
5 Front Squats (75/115)
20 Battle ropes

Squat:  add 5lbs to working max

6 @ 70%, 4 @ 80%, 3 x 3 @ 85%

No money 3 x 15


WOD AMRAP in 12 mins

Add 5lbs each round

5 KB swings
5 Push ups
5 Lunges/leg
5 Hip Extensions

Mwod:  Row 2 mins, Roll upper back + tspine ext over roller x 20 each, Band lat tri stretch, Stretch wrists, Frog stretch


Military Press 6 @ 70%, 4 @ 80%, 3 x 2 @ 95%

Pull ups 4 x max reps

Floor slides 4 x 15


WOD:

3RFT

10 Turkish get ups (5per) 25/40
10 Box jumps
10 Push ups