Mwod:  Row 250m, Roll chest on post with ball, Band lat stretch, Stretch wrists


Bench 3 @ 70%, 3 @ 80%, 3 @ 90%, AMRAP @ 90%

Band crab walk 3 x 15/15


WOD:  For time

3 Rounds of:

5 Power Cleans (95/155)
10 Wall Balls

3 Rounds of:

10 Renegade Rows (30/50)
5 DB Push press (30/50)

3 rounds of:

10 Cal row
5 Push ups

Mwod:  Row 250m, Roll glutes with ball, Pre squat hip opener, Roll calves with barbell


Squat 5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 85%

No money + BPA 4 x 20/20


WOD:  7 Rounds

7 Pull ups
7 Burpees
7 RDL's (95/155)

Mwod:  Row 250m,  Stretch wrists, Band lat/tri stretch, Roll upper back with roller


Military Press 3 x 3 @ 90%, Amrap @ 90%

Bent Rows 4 x 10


WOD:  3 RFT

4 Box Jumps
8 Alt One arm DB Clean & Press with fat grip (30/50)
12 Body rows
16 Walking Lunges (8/leg) (30/50)
20 Cal row

Mwod:  Row 250m, Roll glutes on floor, Roll upper back, Band hamstring stretch


Deadlift 5 @ 65%, 5 @ 75%, 5 @ 85%, 5+ @ 85%

Band push downs 3 x 20


WOD: 

AMRAP in 6 mins:

20 Dubs
5 Push ups

Rest 1 min

AMRAP in 6 mins
20 KB Swings
10 Body rows

Rest 1 min

AMRAP in 6 mins
20 Battle ropes
20 Goblet squats

Mwod:  Row 250m, Roll upper back on floor with ball, Tspine ext over roller x 20, Stretch wrists, Band lat/tri stretch


Military Press

Bent Rows


WOD:  3 RFT

3 T get ups/arm
5 Power cleans (95/145)
7 DB Clean & Press (30/50)
21-15-9 Cal Row

Deadlift 5 @ 75%, 3 @ 85%, 1 @ 95%, AMRAP @ 85%

DB Military 3 x 12


WOD: 2 RFT

50 Dubs
15 T2B
7 DB snatches/arm
15 Push ups
50 Rope slams

Mwod:  Row 250m, Roll chest on post with ball, Band lat/tri stretch, Frog stretch


Bench 5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 85%

Band crab walk 3 x 12/12


WOD:  1 RFT

20 Pull ups
20 Push ups
20 Burpees
20 Wall Balls
20 Lunges (30/45)
20 Cal Row

Mwod:  Row 250m, stretch wrists, Roll forearms/triceps on barbell, Roll upper back with ball on floor, Band lat/tri stretch


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

Pull ups 4 x 4 reps


5 RFT

3 T get ups/arm
6  OH lunges/leg
9 Body rows

Bench 5 @ 75%, 3 @ 85%, 1@ 95%, AMRAP @ 85%

Side plank row 3 x 12/12

3RFT

7 Hang cleans (75/115)

7 Push press

7 BB Row

7 Squat cleans

7 Thrusters

Mwod:  Row 250m, Roll glutes with ball, Roll quads with roller, Roll calves with barbell, Stretch calves


Squat 5 @ 75%, 3 @ 85%, 1 @ 95%, AMRAP @ 85%

Plank up and downs 3 x 10


WOD:  Lunge Buffet 3 RFT

Drunk Lunge Left x 10
KB swings x 20
Body Rows x 10
Drunk lunge Right x 10
Battle Ropes x 20
Row 10 Cals

Mwod:  Row 250m, Roll upper back with roller, Tspine ext over roller x 20, Stretch wrists,  Couch stretch


Bench 3 @ 70%, 3 @ 80%, 3 @ 90%, 3 + @ 80%

SL Glute bridges 3 x 10/leg


WOD:  5 RFT

Happy birthday Jenna 🎂

5 Hang Cleans (95/115)
7 Pull ups
9 DB Thrusters (25/45)
12 Dubs 

Squat 3 @ 70%, 3 @ 80%, 3 @90%, 3+ @ 80%

Banded plank walk 3 x 10/10


WOD:  For time

10 Box Step overs
20 Body rows
10 Box Step overs
20 Russian twists
10 Box Step overs
20 Burpees
10 Box Step overs
20 KB swngs

Mwod:  Row 250m, Roll chest and traps on post with ball, Tspine ext over roller with stick x 20, Roll lats with roller, Band lat/tri stretch


Military Press 5 @ 65%, 5 @ 75%, 5 @85%, 5+ @ 75%

Bent rows 4 x 10



WOD:  24/7 for time

24 Box jumps
24 Wall balls
24 DB Push press (30/50)
24 Wall balls
24 Body Rows
24 Wall Balls
24 OH Lunges (12 per)

MWOD:
smash forearms on bar x1min/side
stretch wrists x1min/side
roll lats on softball x1min/side
band lat tri stretch
smash side and front hip on softball
x10 hollow holds

LIFT:
 
4x1@skills
clean pull
high pull
hang clean 

4x1@90%
jerk

WOD:

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

DB lunges/leg
burpee over bar
push press

Mwod:  Row 250m, Roll glutes with ball on floor, Roll quads with roller, Band stick external rotation, Bottom squat


Squat 5 @ 65%, 5 @ 75%, 5 @ 85%, 5+ @ 75%


Push up to side plank 4 x 6/side


WOD:  21-15-9 reps of:

Dubs
Wall Balls
Vups
KB Swings


Finale:  Row 500m

Military Press 6 @ 60%, 6 @ 70%, 6+ @ 80%

Pull ups 4 x 3


WOD:  5RFT

Burpee over bar x 5
Box jumps x 7
Thrusters x 9

*rest 60 Sec after each round

Mwod:  Row 250m, Roll glutes with ball on floor, Band hamstring stretch, Band lat stretch


Deadlift:  5 @ 65%, 5 @ 75%, 5@ 85%, 5+ @ 75%

Banded side plank row 3 x 10/10


WOD:  4 RFT


7 Cleans (95/155)
7 Push ups
7 Pull ups
7 Goblet squats (30/50)

MWOD:




LIFT:
snatch
2x2@85%
clean and jerk
2x2@85%

WOD:

strict press x10 (75%)
strict press x9
strict press x8
strict press x7
strict press x6
strict press x5
strict press x4
strict press x3
strict press x2
strict press x1

followed by
even: 5 box jumps, 10 alt KB swings
odd: 5 pullups, 10 t2b

Thursday November 16th

MWOD:
Row 250m
choose your own adventure x2min
chin bar hang x1min
bottom squat xmax

LIFT:
a1) squat
6@75%
4@85%
2+@955

a2) side plank-ups
3x10/10

WOD: 12 min amrap
11 hang cleans
11 burpees
11 thrusters
11 v-ups

Mwod:  Row 250m, Roll traps on floor with ball, Band lat/tri stretch, Stretch wrist


Military Press 4 x 12

Bent Rows 4 x 12


WOD:  3 RFT

10 Burpee box jumps
20 Body Rows
30 Battle ropes
40 Walking lunges

DL 6 @ 75%, 4 @ 85%, 2+ @ 95%

DB front raise 3 x 10
DB Side raise 3 x10

WOD 1 RFT
50 Lunges (25/45)
40 DB snatches
30 Russian twists
20 DB RDL
10 T get ups

Mwod:  Row 250m, Roll chest on post, Stretch wrists, Band lat/tri stretch, Couch stretch


Bench 5 @ 75%, 3 @ 85%, 2 @ 95%, AMRAP @ 85%

SL Glute bridge 3 x 10/leg


3 RFT

5 Renegade Man makers (25/45)
10 Body rows
15 KB swings
300m Row

Mwod:  Row 250m, Roll glutes, Outside hip stretch on bench, Band hamstring stretch


Deadlift 4 @ 70%, 4 @ 80%, 4 @ 90%, 4+ @ 80%

Side plank ups 3 x 10/side


5RFT

250m Row
8 Power Cleans (85/145)
8 DB Thrusters (30/50)

Bench 4 @ 70%, 4 @ 80%, 4 @ 90%, 4+ @ 80%

Pull ups 3 x 10


WOD:  21-15-9

RDL (95/155)
Burpee over bar

Mwod: Row 250m, Roll glutes with ball, Roll calves on barbell, Roll quads on roller, Bottom squat


Squat 4 @ 70%, 4 @ 80%, 4@ 90%, 4 + @ 80%

Band curls 4 x 20


WOD:  4RFT

Drunk lunge left x 12
KB Swings x 20
Push ups x 10
Drunk lunge right x 12
Battle Ropes x 20
Burpees x 10

Mwod:  Row 250m, Roll upper back with lacrosse ball, Roll chest on post, Stretch wrists, Band lat stretch


Bench 4 @ 70%, 4 @ 80%, 4 @ 90%, 4 + 80%

Pull aparts/No money 3 x15/15


WOD:  Every 2 mins on the 2 minutes x 8:

8 Thrusters (75/95)
8 Cleans
8 RDL's

Squat add 5lbs to WM
6 @ 60%
6 @ 70%
6+ @ 80%

SL Glute bridges 3 x 8/leg


WOD:  Max reps in 15 mins

5 mins each

10 Cal row
10 BOdy rows

10 Burpees
10Alt DB snatch

10 T2b
10 Box jumps

Mwod:  Row 250m or skip 100, Stretch wrists, Band lat/tri stretch, Roll glutes with ball


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

DB Row 4 x 12/arm


WOD:  5RFT

5 Pull ups
6 Clean & Jerk (95/155)
12 Vups

MWOD:

1) Roll font and side hip with soft ball + 10 single leg glute bridges/side
2) roll back on peanut or roller + 10 hollow holds
3) roll adductor on roller or ball + x-band walks/side

LIFT:

Complex: work up to 1 round max
clean pull
high pull
clean x2
push press x3

WOD:


6 manmakers
20 dubs
15 v-ups
5 manmakers
15 KB swing
12 side bends
4 manmakers
12 body rows
10 box jumps
3 manmakers
10 t2b
8 drunk lunges/arm
2 manmakers
8 wall balls
6 single arm KB clean and squat/arm
1 manmakers
6 strict pullups
4 t-get-ups/side

MWOD:
1) Row 200M
2) roll legs and upperback
3) roll glutes with ball
4) couch stretch x1min/side

LIFT:

a1) bench
+5lbs to working max

6@60%
6@70%
6@80%

a2) butt walks
3x10/10

WOD:

12 min amrap

3 tuck jumps
5 v-ups
7 sit-ups
9 push ups
walking lunges  down and back

Mwod:  Row 250m or skip 100

Roll quads & upper back
Roll glutes with ball
Stretch calves


Squat:  Coaches choice

McGill curl ups 3 x 10/side


WOD: 1 min stations x 3 rounds, rest 2 mins between rounds

For reps

Wall Balls
KB Swings
Box Jumps
Alt DB snatch (30/50)
Row for Cals

Military 6 @ 60%, 6 @ 70%, 6 @ 80%, AMRAP @ 70%

Pull ups 4 x 3 reps


WOD:  1RFT

10 Push press (85/145)
200m row
8 Push press
10 Body rows
6 Push press
300m Row
4 Push press
10 Barbell row
2 Push press
400m Row

Mwod: Row 250m, Roll glutes with ball, Pre squat hip opener, Band hamstring stretch


Deadlift:  5 @ 65%, 5 @ 75%, 5 @ 85%, 5 @ 75%

Band BPA (OH, Under, Over) 3 x 12/12/12


WOD:  EMOTM x 12 minutes

2 Front Squats (75/95)
4 Burpees
8 KB swings

Mwod:  Roll lats, Roll chest and shoulders on post, Tspine ext over roller, Band lat tri stretch


Military Press:  Coach's choice

Bent Rows 3 x 12


4RFT

10 Front Squats (75/95)
10 SDLHP
20 Split squats
40 Dubs

DL
5 @ 75%
3 @ 85%
2 @ 95%
AMRAP @ 75%

Band choppers 3 x 10/10


WOD:  21-15- 9 reps of

Push press (85/115)
V ups
RDL
Wall Balls

Mwod:  Row250m, Roll chest and shoulders on post, stretch wrists, Band lat/tri stretch
or
Sit on the floor and talk


Bench 5 @75%, 3@ 85%, 2  @ 95%, AMRAP @ 75%

Band crab walk 3 x 10/10

WOD:  4RFT

5 Cleans (85/135)
10 Walking Lunges DB Front rack
5 Chins
10 Push ups

Mwod:  Row 250m, Roll glutes with ball, Couch stretch, Outside hip stretch on box, Roll feet with ball


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

KB Drill 3 x 10/10


WOD:  Dirty 30 for time

Thrusters (25/45)
V-ups
Goblet Squat (30/50)
Body rows
Lunges (25/45)
Battle ropes
Sit ups
Dubs

Bench 4 @ 70%, 4 @ 80%, 4+ @ 90%

Face pulls 3 x 20


WOD:  AMRAP in 15 mins

Deadlift ladder

Deadlift x 3 (95/155)
Burpee over bar x 6
Push ups x 12

*add 20lbs to your bar each round

Mwod:  Row 250m, Roll glutes with ball, Outside hip stretch on bench, Band hamstring stretch


Deadlift 5 @ 65%, 5 @ 75%, 5+ @ 85%

Stir the pot 3 x 10/10


4 RFT

10 Front squats (75/95)
15 DB RDLs (35/55)
20 Walking Lunges (10 per- 30/45)

Bench 5 @ 65%, 5 @ 75%, 5+ @ 85%

Body rows 3 x 15


WOD:  12 min AMRAP

4 Cleans (85/135)
8 T get ups (4/arm 20/30)
16 Wall Balls

Mwod:  row 250m, Roll traps on floor, Tspine ext over roller, Band lat/tri stretch, stretch wrists


Military Press

Crab walk 3 x 10/10


WOD:  FT

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

Cleans (85/145)
Wall Balls
K2E

Lift:  2 ct pause DL 4 x 3 reps @ 80-85%

Loaded hollow hold 3 x 10


WOD:  For time

60 Dubs
50 Russian twists
40 V ups
30 Box jumps
20 Burpees
10 Pull ups

Mwod:  250m row, Roll chest and shoulders on post with ball, Roll upper back on floor with ball,
Band lat/tri stretch, Couch stretch


2 ct pause bench 4 x 2 @ 90-95%

SL KB RDL 4 x 10/leg


WOD:  5 RFT

5 Thrusters (75/115)
10 Pull ups
Heavy Prowler --->

Mwod:  2 laps, Roll quads with roller, Roll glutes with ball, Outside hip stretch on box, hamstring stretch

2 CT Pause Deadlift 4 x 5 @ 75-80%

DB Military press 4 x 12


WOD:  3 RFT

300m Row
21 KB swings
12 Lunges/leg
9 Pull ups

2 Ct pause Bench 4 x 3 @ 80-85%

Body rows 4 x 12

Band curls 4 x 12


WOD: 

A)  6 min AMRAP
5 Box Jumps
7 DB Thrusters (30/50)
9 HR push ups


B)  6 min AMRAP
Sit ups x 10
Lying leg raises x 10
V ups x 10
Med ball twist x 20

Mwod:  Row 250m, Roll Quads and calves, Super frog stretch, Couch stretch


Squat 6 @ 75%, 4 @ 85%, 2 @ 95%, AMRAP @ 85%

No money + BPA 4 x 20/20


WOD:  EMOTM x 10 Mins

1 Deadlift
1 Power Clean
1 Front Squat
1 Push Press
3 Burpees

(85/145)


Row 500m

MWOD:  1- Roll Lats and Pecs on floor
                2- Band Lat/Tri
                3-Super frog
                4-Band Overhead Squat


Lift:         Clean Skills

Clean Pull x 2
High Pull x 2
Full Power Clean x 1                             


WOD:  For time

 Push Press x10                           50 KB swing
                   x8 +5lbs                   40 Body Rows
                    x6 +5lbs                    30 v-ups                                                                                                                    x4+5lbs                    20 DB lunges per leg
                     x2+lbs                       10 Alt DB snatches                                                         





                                                                                                

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


2 ct pause Bench 4 x 4 reps

Band crab walk 3 x 10/10
No money 3 x 20


WOD: 1 RFT "DERBY"

10 Manmakers (25/45)
10 Pull ups
10 Burpees

15 Body Rows
15 DB RDL's (45/65)
15 Push ups

20 Lunges (10per)
20 KB swings
20 DB bent Rows (25/45)

30 Battle Ropes
30 Russian Twists
30 Dubs

400m Row

Squat 6 @ 75%, 4 @ 85%, 2 @95%, AMRAP @ 85%

Military Press 8 mins AMRAP @ 65%

WOD:  3RFT

200m row
5 DB Snatches/arm (30/50)

Mwod:  2 prowler trips, Roll quads, calves and glutes , band pec stretch, Couch stretch


Squat x 8  @65%, x 6 @70%, x 4 @80%, AMRAP @70%

DB rows 4 x 12/arm


WOD:  "fight gone bad"
3 x 5 min rounds (1 min each) for reps

*no rest between stations, only after round*

Wall balls
Box Jumps
KB Swings
Push Press (75/115)
Row for cals
2 min rest

Military Press 8@ 65%, 6 @ 70%, 4 @ 75%, max reps@ 70%

Plank row 4 x 5/arm *as heavy as plank allows


WOD: 10 min AMRAP

DB snatch ladder

2 Alt Db snatch (30/50)
10 V ups
4 Alt DB snatch
10 V-ups
6 Alt Db snatch
10 V ups
 et
etc etc

Mwod:  Row 250m, Roll glutes with ball, Couch stretch, Outside hip stretch on bench, Band hamstring


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

BPA & No money 3 x 15/15


WOD:  12-9-6-3 reps of:

Power Clean (85/145)
Box Jumps
DB Push Press (30/50)
Pull ups

Mwod:  Dubs practice 2 mins, Roll upper back with roller x 20 passes, Stretch wrists x 2mins, Band lat/tri stretch x 2mins/side, Roll glutes


Clean Progression skills x 10 mins:

1st pull x 3 reps
High pull x 3 reps
Full Clean x 3 reps

Then work up to heavy double


WOD:  5 RFT

DB Complex

6 DB Front squat
6 Hang Cleans
6 Push press
6 Bent rows
6 RDL's

(25/45)

Mwod:  2 prowler trips, Roll quads & calves, Roll glutes, Stretch calves


Squat  x10 @ 60%, x 8 @ 65%, x6 @ 70%, AMRAP @ 65%

Push up to side plank 4 x 10 (5/side)



5 Rounds for time:

5 Tire flips
Farmers walk down & back (53/65)
Goblet Lunges down & back (25/45)
5 Pull ups

Mwod:  2 laps, Roll upper back with ball on floor, Tspine ext over roller x 20, Band lat/tri stretch


Military Press
x10 @ 60%
x8 @ 65%
x6 @ 70%
AMRAP @ 65%

DB Rows 4 x 15/arm


WOD:  2 RFT

Row 250m
20 Wall Balls
30 Push ups
40 KB swings
50 Goblet Squats

Deadlift 3 @ 70%, 3 @80%, 3 @ 90%, ARAMP @ 80%

Loaded Deadbug 3 x 8/8


Wod:  for time


9-15-21

Thrusters (75/115)
Body rows
v ups

Mwod:  2 laps, Roll upper back and lats, stretch wrists, couch stretch

2 ct pause Bench 4 x 6 reps

Plank rows 4 x 10


WOD:  4 RFT

5 Squat Cleans
10 Alt DB snatch (30/50)
15 Box Jumps

Mwod:  Roll glutes with ball, Outside hip stretch on bench, Band hamstring


Deadlift 5 @ 75%, 3 @ 85%, 1 @ 95%, AMRAP @ 85%

Push up to side plank 4 x 10


WOD:  4 RFT

5 T get ups/arm (20/40)
10 KB Goblet Squats (36/53)
15 V-ups
20 KB swings

Bench 5 @ 75%, 3 @ 85%, 1 @ 95%, AMRAP @ 85%

Body rows 4 x 20


WOD:  3RFT
50 Dubs (200 skips mod)
10 Burpees
Prowler down & back
10 Cal row

Mwod:  Roll your quads, Roll your glutes with the ball, Couch stretch, Stretch your calves


Squat 5 @ 75%, 3 @ 85%, 1+ @ 95%, AMRAP @ 85%

Stir the pot 4 x 10/10


WOD:  4 Rounds for max reps

20 sec Drunk Lunges LA
40sec rest
20 sec Drunk Lunges RA
40 Sec rest
20 sec Burpees
40 sec rest
20 sec KB swings
40 sec rest

Mwod:  row 250m, roll chest on post with ball, stretch wrists, band lat stretch



Bench 3 @ 70%, 3 @ 80%, 3 @ 90%, AMRAP @ 80%

Floor BPA 4 x 15


WOD:  1 RFT

5 Renegade manmakers (25/45)
10 T get ups (5 per arm)
20 KB swings
40 Cal Row
20 KB swings
10 T get ups (5 per arm) (25/45)
5 Renegade manmakers (25/45)

Squat 3 @ 70%, 3 @ 80 %, 3+ @ 90%


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


WOD:  3RFT

7 Burpees
7 DB C & P (25/45)
7 Drunk lunges / leg (25/45)
21 Dubs

MWOD:
2 laps
lax ball pecs x1min/side
bully stretch x1min/side
couch stretch x1min/side
roll lats x20 passes

LIFT
a1) bench
5@65%
5@75%
5+@85%
AMAP@75%

a2) pullups
3x5-7

WOD: EMOTM 12 minutes
30 seconds on 30 seconds off

odd: squat cleans (85/135)
even: H.R push ups

Mwod:  2 laps or 250 m row, Roll quads, Roll Glutes, Roll Feet and calves on barbell


Squat 5 @ 65%, 5 @75%, 5 @ 85%, AMRAP @ 75%

Bird dog rows 3 x 6/side


WOD:  1 RFT

50 Wall Balls
50 Lunges (25/leg)
50 Body Rows
400m Row
50 Sit ups
50 KB Swings
50 Battle rope slams

Military Press 3 @ 70%, 3@ 80%, 3 @ 90%. AMAP @ 80%

Plank row 3 x 8/8


12 min time cap

10-9-8-7-6-5-4-3-2-1 reps of

Box jumps
HR push ups

* 2 DB snatch/arm after each set

Mwod:  2 laps, roll glutes with ball, outside hip stretch on bench, band hamstring stretch



Deadlift (add 5 lbs to WM)

5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 75%

Stir the pot 3 x 10/10


WOD:

21-15-12-9-6 reps of:

DB Front squats (25/45)
KB Swings
DB Push Press (25/45)
V-ups

Mwod:  2 laps, Roll upper back with ball on floor, Tspine ext over roller, Band Lat/tri stretch



Military Press 5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 75%

Pull ups 4 x max reps


WOD:  5RFT

8 DUBS
8 Box Jumps
8 Manmakers (20/40)

Deadlift:  6 @ 75%, 4 @ 85%, 2+ @ 95%

Pull aparts 3 x 50

WOD:  10 x 1 min Rounds

25 BW squats
Max reps Clean & Press (85/135)

Mwod:  Roll chest on post, Band lat stretch, Band pec stretch, Band overhead shoulder stretch


Bench 5 @ 70%, 2 x 5 @ 85%, AMRAP @ 85%

Band Face Pulls 4 x 20


WOD:  1RFT

21 Push Press (75/115)
21 Body Rows
6 Box Jumps

18 KB swings (45/53)
18 Vups
6 Box Jumps

15 HR Push ups
15 Pull ups
6 Box Jumps

12 Alt DB snatches (30/50)
12 Plank Rows (30/50)
6 Box Jumps

9 Thrusters (75/115)
9 Cleans (75/115)
6 Box Jumps

MWOD:
Jog 2 Laps
roll glutes x1min/side
outside hip stretch on bench x1min/side
band hamstring stretch x1min/side
couch stretch x1min/side

LIFT:
a1) military
6@70%
4@80%
2@90%
1xAMAP@70%

a1) pullups
4x6-10

WOD: 15 min AMRAP

30 wall balls
20 pushups
10 body rows
prowler -><-

Mwod:  2 laps, Roll glutes, Outside hip stretch on bench, Band hamstring stretch, Couch stretch


Deadlift 4 @ 70%, 4 @ 80%, 4+ @ 90%

Side Plank ups 3 x 10/side


WOD:  1 RFT

10 Bulgarian Split squats/leg
20 Pull ups
30 DB Push Press (25/45)
40 Dubs
50 Situps
10 T get ups (20/40)
20 Alt DB snatches
30 Burpees
40 Dubs
50 KB swings

Lift:  Bench 5 @ 75%, 3 @ 85%, 1+ @ 95%, AMRAP @ 75%

No money 3 x 10
Floor slides 3 x 10


WOD;  2 RFT

7-6-5-4-3-2-1

Clusters (75/115)
Box Jumps (20/24)

Mwod:  Roll quads and calves, Roll glutes, Roll chest, Couch stretch


Squat 5 @ 75%, 3 @ 85%, 1+ @ 95%, AMRAP @ 75%


Plank drill 3 x 10


WOD:  Yes, it's going to be a sweaty one!

Tabata Something Else

20/10
x 5 rounds per station each with 2 mins rest between

Battle ropes
Wall Balls
Russian twists
Push ups
Body Rows

MWOD:  1- Roll Lats and Pecs on floor
                2- Band Lat/Tri
                3-Super frog
                4-Band Overhead Squat


Lift: Snatch Skills 5x2-min rest                                           WOD:
        Clean Skills                                                                     Push Press
        Clean Pull x2                                                                   x10                           50 KB swing
        High Pull x2                                                                    x8 +5lbs                   40 wall ball
        Clean x1                                                                          x6 +5lbs                    30 v-ups                                                                                                                    x4+5lbs                    20 DB lunges per leg
                                                                                                x2+lbs                       10 T2B                                                            

Mwod:  2 laps, Roll quads & upper back, Stretch wrists, Roll chest on post, Band pec stretch


Lift:  Clean & Press anyhow

Work up to max single, then 2 x 2 @ 90%


WOD:  For time

21-15-9

Barbell Rows
Barbell Cleans
Barbell RDL's

21-15-9

Burpees
Cal Row
Battle Ropes

21-15-9

V-ups
K2E
Goblet Squats

MWOD:
Jog 2 laps
gut smash x1min/side
band hip stretch from rack x1min/side
band hamstring stretch x1min/side

LIFT:
a1) DL
+5bs to WM
6@60%
6@70%
6+@80%

a2) x band walk
3x12/12

WOD:
EMOTM 12 min

evens: box jump overs x4
odds: KB swing x12

Mwod:  Roll upper back with roller, Roll chest with ball on post, Couch stretch, Band lat stretch


Bench 3 @ 70%, 3 @ 80%, 3+ @ 90%

SL Glute bridge 3 x 10/leg



WOD:  For time:

3 Rounds of:

Prowler down & back
8 Push ups
4 Manmakers

2 Rounds of:

10 Renegade Rows
8 V ups
4 T get  ups (2 Per)

1 Round of:

40 Body rows
40 Weighted Walking Lunges (20 per leg)

Squat 3 @ 70%, 3 @ 80%, 3 + @ 90%

Side plank ups 3 x 10/side



12 mins AMRAP

6 DB snatch/arm ( 30/50)
6 V ups
100m Row or Sprint

Mwod:  2 laps or row 2 mins, Roll upper back & lats with roller, Tspine ext over roller x 20, Band lat/tri stretch, Stretch wrists


Military Press 5 @ 65%, 5 @75%, 5 @ 85%, AMRAP  with 75%

Bent rows 4 x 10


5 RFT or max 20 mins

Power Clean  x 5 (85/145)
Pull ups x 5
Renegade Rows x 5
1 arm Push Press x 5/arm

Mwod:  Roll quads x 20 passes each, Couch stretch, Roll glutes x 20 passes each, Outside hip stretch on bench, Stick Ext rotation stretch


Squat *add 5lbs to working max

5 @ 65%, 5 @ 75%, 5 @ 85%, 5+ @ 75%

No money + BPA 4 x 15/15



WOD:  Lunge Buffet

AMRAP in 12 mins

Walking Lunge x 12/leg
DB Push Press x 10
Plank row x 12

Walking Lunges x 12/leg
DB RDL's x10
Hip Extensions x 12

Military press 4 x 6 @ 60-65%

Pull ups 4 x6



WOD:  EMOTM x 12

Min #1 7 DB Thrusters (30/50)

Min #2 7 Burpees

Min #3 7 DB Cleans (30/50)

MWOD:
1) row 250M
2) calve release on KB x10passes/x10rotations/side
3) banded super frog x2min
4) couch stretch x1min/side


WOD:  10 RFT

shoulder to overhead x10
bent over row x8
4 hang clean and jerk
5 push ups

MWOD:
1) Row 200M
2) Roll quads x20 passes
3) gut smash x1min/side
4) band hip stretch from rack x1min/side

LIFT:

a1) squat
4x6@65%

a2) loaded deadbug
4x6/leg

WOD:
triple 3-6-9
9 min AMRAP 3-6-9

hang cleans (85/135)
v-ups
box jumps (20/24)

Mwod:  row 2 mins, Roll chest & traps on post with ball, Tspine ext over roller, Band lat/tri stretch


Military Press 5 @ 70%, 3 @80%, 1 + @ 95%


SL RDL 3 x 10/leg


WOD:  Tabata 30/15 x 4 rounds each for reps


Battle ropes
Row for cals
KB swings
Side Raises
Alt DB snatches (30/50)

Lift:  Deadlift 4 x 6 @ 60%

1 arm body row 4 x 6/arm


For time:  12-10-8-6-4-2

DB front rack lunges/leg
DB Thrusters

30/50

Mwod:  2 laps/row 250m, Roll chest on post with ball, band pec stretch, stretch wrists


Bench 4 @ 70, 4 @ 80%, 4+ @ 90%

Weighted Plank ups 3 x 10


WOD:  4 Rounds for time

Farmers walk down & back (55/70)
Pull ups x 6
DB Clean & Press x 12
Russian Twists x 24
Battle ropes x 36

Mwod:  2 laps, Roll upper back and quads with roller, Roll glutes with ball, Stretch wrists, Band lat/tri stretch


High pull practice x 8 mins

Work up to heavy double on Cleans x 8 mins


WOD:  Bear on a Ladder (20 min time limit)

For Time/AMRAP:

1-2-3-4-5-6-7-8 reps

Deadlift
Hang Clean
Thruster
Push/Split Jerk

MWOD:
Prowler x2 trips
Roll lats x20passes
chin bar hang x max time
couch stretch x1min/side

LIFT:
a1) military press
6@65%
4@75%
2+@85%
x AMAP @65%

a2) no money 3x10

a3) deadbug 3x5/5

WOD:

15 min AMRAP
McSweaty

KB swing x15
20M shuttle run x4
burpee on the turnarounds
KB squat x15

Mwod: 2 laps or row 2 mins, Roll glutes with ball on floor, Couch stretch, Roll pecs on post with ball


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

DB Rows 3 x 10/arm


WOD:  Abdominus 1 RFT

Prowler Down & back
V-ups x 30
Hanging leg raises x 10
Hip Extensions x 20

Russian Twists x 50
Landmines x 30
Hollow hold 2 ct x 20
Weighted Plank up 2 ct hold (25/45) x 10

Prowler Down & back
Wipers x 30
KB drill x 20
Stir the pot x 10/10

Burpees x 10
Sit ups x 20
Battle Ropes x 30

Bench @ 65%, 6 @ 75%, 6+ @ 85%

YTW Iso hold 3 x 20 sec


WoD: 2RFT

Prowler 1 trip down & back
3 Cleans
6 Push press
Prowler trip x 2 down & back
3 Cleans
6 Push Press
Prowler trip 3 down & back
3 Cleans
6 Push Press

Mwod:  Row 2 mins or jog 2 laps, Roll quads and calves, Roll hips with ball on floor, Band hip stretch from rack


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

Face pulls 3 x 20


WOD:  Ded Thrubbin -1RFT

25 Thrusters (25/45)
5 Deadlifts (approx 60-65%)
50 KBswings

20 Thrusters
5 Deadlifts
40 Dubs

15 Thrusters
5 Deadlifts
30 Lunges (25/45)

10 Thrusters
5 Deadlifts
20 Dubs

5 Thrusters
5 Deadlifts
10 Burpees

Mwod:  Row 2 mins/ Jog 2 laps, Roll upper back with roller, Roll glutes with ball, Stretch wrists, Band lat/tri stretch


Lift:  High pull practice:  4 x 3 reps

then work up to heavy double on Power Clean

(15 mins)


WOD:  5 RFT

7 Push Press (75/115)
14 Push ups
21 Dubs

MWOD:
Row 250m
dubs practice x30 attempts
band hip stretch x1min/side
band hamstring stretch x1min/side

LIFT:
a1) deadlift
3@70%
3@80%
3+@90%

a2) side plank + band row
3x8/side

WOD:

A) 21-15-9

t2b
box jumps

B) 5 min EMOTM
burpees x5

Mwod:  2 laps or row 2 mins, Roll upper back and lats on pipe, Roll chest on post with ball, Stretch wrists, Band lat stretch


Bench 4 x 6 @ 70%, last set AMRAP

Band x walk 3 x 10/10


3RFT

20 KB swings
10 DB Clean & Press (30/45)
20 Wall Balls
15 Body Rows
30 Battle Ropes

Mwod:  2 laps, Roll traps on floor with 2 lacrosse balls, Stretch wrists, Band lat/tri stretch


Military Press 4 @ 60%, 4 @ 70%, 4 + @ 80%

1 arm body rows 3 x 8/arm


WOD: 1 RFT

Row 300m
Pull ups x5
Push ups x10
Burpees x10
Run 2 laps
Pull ups x 5
Push ups x10
Push press x 10 (75/115)
Farmers Walk (53/70)
Pull ups x 5
Push ups x 10
Step ups x 10/leg
Prowler

Mwod:  Row 2 mins, Roll glutes, Roll calves on barbell, super frog


Squat 3 @ 70%, 3 @ 80%, 3 @ 90%

Stir the pot 3 x 10/10


WOD:  For time

3 Rounds of:

10 Cal Row
8 Alt DB snatches
4 Manmakers

2 Rounds of:

10 Renegade rows
8 Vups
4 T get ups ( 2per)

1 Round of:

40 Weighted Walking Lunges ( 20 per leg)

Military press * add 5lbs to WM

6 @ 50%
6 @ 60%
6+ @70%

Strict pull ups
3 x 6-10


WOD: 10 min amrap

5 DB Hang clean
5 Box jumps
5 HR push ups

10 min amrap

Unbroken DB thrusters (30/50)

*5 Burpees for each rest

Mwod:  Row 2 mins, Roll chest on post, Couch stretch, band lat stretch


Bench 4 x 8 @ 65%, last set AMRAP

YTW Iso holds 3 x 20 sec each


WOD:  5 RFT

15 Cal Row
5 Power Cleans (85/145)
10 Push ups
15 DUBS

Mwod: 2 laps, Roll quads and calves with roller, Roll upper back and lats with roller, OH Lat stretch, Stretch wrists


Lift:  1 clean + 1 front squat + 1 jerk

Work up to heavy set x 15 mins


WOD:

A) 8 min AMRAP

5 tire flips
10 Lunges /leg
Prowler

-Rest 3 mins-

B) 8 min AMRAP

8 Renegade Rows
10 Body rows
Farmers walk

MWOD:

1) Prowler 2 trips
2) roll glutes x20 each
3) outside hip stretch x1min/side
4) bottom squat

LIFT:
a1) Squat +5lbs to WM
5@65%
5@75%
5@85%

a2) s.l. RDL + row
3x8

WOD: Bench Mark

clean and press (75/115)
push up
dubs
burpees
500M row

Mwod:  Jog a lap, Roll lats & upper back with roller, Roll neck & traps with ball on floor & post,
Stretch wrists, Band lat/tri stretch


Military Press 3 x 10 @ 60%

Pull ups 3 x max strict


WOD:  AMRAP in 15 mins

*add a rep each round

11 KB Swings
11 Goblet squats
11 Push ups
11 Double unders
5 Tire Flips

Deadlift 3 x 8 @ 60%

A2) Cossack walk 3 x 10/10

A3) Butt walk 3 x 10/10


WOD: 

4RFT

OH Lunge x 10/leg
Toes to bar x 10
Run 2 laps

Mwod: 1 lap should do it, Roll upper back and lats with roller, Roll chest with ball, Band lat stretch


Bench 3 x 10 @ 60%

DB Rows 3 x 12/arm


WOD:  4 RFT

Burbearyball

3x Bear complex (Power clean, push press, front squat, push jerk)

5 Burpee over bar

15 Wall balls

Mwod:  Dubs practice 2 mins, Roll upper back with roller x 20 passes, Stretch wrists x 2mins, Band lat/tri stretch x 2mins/side, Roll glutes


Clean Progression skills x 10 mins:

1st pull x 3 reps
High pull x 3 reps
Full Clean x 3 reps

Then work up to heavy double


WOD:  5 RFT

DB Complex

6 DB Front squat
6 Hang Cleans
6 Push press
6 Bent rows
6 RDL's

(25/45)

Mwod:  2 laps, Roll quads & glutes, Band hamstring stretch, Outside hip stretch


Deadlift:  5 @ 75%, 3 @ 85%, 1 + @ 95%


No money & BPA 4 x 15/15



WOD:  4RFT

Prowler drag backwards
Prowler drag frontwards
10 Front Squats (75/95)
10 Tire Flips
10 Push Press (75/95)

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

Stir the pot 3 x 12/12


WOD:  FT

A) 12-9-6-3 reps of

H.R. Push ups
Box jumps

B) 3 rounds of

20 Wall balls
20 Dubs

MWOD:
1) Jog two laps
2) roll t-spine x20
3) roll lats x20/each
4) chin bar hang 2x MAX

LIFT:

Military
6@70%
4@80%
2@90%
2@95-105%

Side plank-ups 3x10/side

WOD:

100' farmers + AMRAP unbroken body row
100' Farmers + AMRAP unbroken dubs
100' farmers + AMRAP unbroken push press (95/15)

score is total number of reps on AMRAPs

Mwod :  2 prowler trips, Roll upper back with roller, roll glutes with ball, otuside hip stretch on bench


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

Rear raises 3 x 15


WOD:  2RFT-

10 Db Clean & Press
20 Dubs
30 V ups
40 Russian Twists
Prowler down & back

Bench 3@ 70%, 3 @ 80%, 3+ @ 90%

Facepulls 3 x 20


WOD:  Good -38!

38 Cal row
38 Push ups
38 DB Thrusters (25/45)
38 Lunges
38 DB side raises
38 Body rows
38 Burpees

Mwod:  2 laps, Roll calves, stretch calves, roll quads, couch stretch


Squat
3 @ 70%, 3 @ 80%, 3+ @ 90%

Stir the pot 3 x 10/10



WOD:  Clean ladder  AMRAP in 15 mins

2 Cleans (75/115)
5 Renegade rows
5 Lunges per leg (25/45)

*pair up with someone that has a similar working max in the clean if necessary

**add 5lbs to the clean each round, how far can you get in 15 mins?

MWOD:
1) skip x100
2) lax ball glutes x1min/side
3) band hip stretch x1min/side
4) gut smash x1min/side

LIFT:
DEADLIFT
+5lbs to WM

5@65%
5@75%
5+@85%

a2)KB/DB plank drill
3x12 total

WOD:

150 KB swings for time
** EMOTM 7 burpees

Mwod:  2 laps of building, Roll chest & shoulders with ball on post, Band lat stretch, Couch stretch


Bench -add 5lbs to WM

5 @ 65%
5 @ 75%
5+ @ 85%

Band x walk 3 x 12/12



3RFT

50 KB swings
25 V-ups
Prowler Push down---Prowler drag back

Squats (add 5lbs to working max)

5 @ 65%
5 @ 75%
5+ @ 85%

Banded TKE's 3 x 15/leg


WOD:  5RFT

100m Run
4 Squat cleans (85/135)
8 HR Push ups

Mwod; 2 laps of building, Stretch wrists, Roll upper back with ball on floor, Tspine ext over roller x 20, Band lat/tri stretch


Military Press 4 @ 65%, 4 @75%, 4+ @ 85%

SL glute bridge 3 x 10/leg



WOD:  4RFT

5 Pull ups
5 Cleans (85/135)
5 Push Jerks (75/115)
5 Burpees
20 Rope Slams

MWOD:
1) skip x100
2) lax ball pecs x1min/side
3) band pec stretch x1min/side
4) roll quads + hips x1min/side

LIFT:
a1) 2ct pause bench
5@70%
3@80%
1+@90%

a2) dead bug
3x8/side

WOD:
EMOTM 12 minutes

min 1: DL x7 (60%)
min 2: burpee bar jumps x5
min 3: H.R. push ups x10

Mwod:  row 2 mins, Roll quads and glutes with ball on floor, Band hip stretch from rack, calf stretch, Stick external rotation stretch


2 ct pause Squat 5 @ 70%, 3 @ 80%, 1+ @ 90%

BPA + No money 4 x 15/15


4RFT

200m row ( or prowler if it isnt raining)
10 K2E
15 KB swings
20 OH lunges (10 per)

Military press - add 5lbs to WM

6 @ 60%
6 @ 70%
6+ @ 80%
1 x AMRAP @ 60%

Cossack walk 3 x 12/12


WOD AMRAP in 12 mins

5 strict pull ups
7 burpees
9 front squats (75/115)

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


Deadlift 2 ct pause 5 @ 60%, 3 @ 70%, 1+ @ 90%

BPA 4 x 25


WOD:  21-15-9 of:

Push Press (75/95)
V-ups
RDL's (95/135)
Row for cals
Wall balls

MWOD:
row 200m
roll quads 20 passes
outside hip stretcch x1min/side
bottom squat x2 minutes - TIMED

LIFT:
a1) 2ct pause squat
3@65%
3@75%
3+@85%

a2) 2ct pause facepulls
3x12

WOD: 40-30-20-10

db split squat
alternating kb swing
alternating db clean and press

Mwod:  Row 2 mins, Roll upper back and lats, Band lat/tri stretch, Roll glutes


Military Press 5 @ 75%, 3 @ 85%, 1+ @ 95%, drop down to AMRAP @ 75%

Pull ups 4 x 5 reps


WOD:  Tabata ya

20 sec on/10 sec off

8 rounds each of:

Leg raises
DB Push Press
Rope Slams
Alt. DB Snatches

2ct pause DL 3 @ 65%, 3 @ 75%, 3+ @ 85%

Stir the pot 3 x 10/10

WOD: 2 Rounds for time

Bear Prowl

Deadlift
Hang Clean
Front Squat
Push Press
Thrusters
(1 rep of each for 5 rounds)

Prowler down and back

Mwod:  Row 2 mins, Roll upper back x 20 passes, Band lat stretch, Bully stretch


Bench 2 ct pause 3 @ 65%, 3 @ 75%, 3+ @ 85%

Band x walks 3 x 10/way


WOD:  3 Rounds for time

10 Box Jumps
10 Push ups
20 DB rows
10 Split squats/leg
10 Alt DB snatches

Mwod:  Row 2 mins, Roll traps and shoulders with ball on post, Roll lats with roller, Band lat tri stretch, Stretch wrists


Military Press 3, 3, 3, 3+ @ 90%


Pull ups 4 x 6


WOD:  1 min stations 2-3 rounds, 30 sec rest

Framers walk
Battle ropes
DB Clean & Press/arm
Row Cals
Russian Twists

Mwod:  Row 2 mins, Roll upper back x 20 passes, Roll glutes with ball, Couch stretch, Hamstring stretch


Deadlift 2 ct pause 5 @ 60%, 5 @ 65%, 5+ @ 70%

Face Pulls 4 x 20



WOD: 15-12-9-6-3 reps of:

Cleans (85/125)
Dubs
KB swings
Box Jumps

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


Bench 2 ct pause 5 @ 60%, 5 @ 65%, 5+ @ 70%

Band x walks 3 x 10/10


WOD:  For time

3 Rounds

10 Push ups
8 Alt DB snatches
4 Manmakers

3 rounds

10 Goblet squats
8 Body Rows
4 Renegade rows

3 Rounds

10 Cal Row
8 Vups
4 T get ups

Mwod:  Row 2 mins, Roll quads and calves, Roll glutes, Band frog stretch, Stretch calves


Squat 2 ct pause 5 @ 60%, 5 @ 65%, 5 @ 70%

Banded push up walk 3 x 6/6


WOD:  LUNGE BUFFET
AMRAP in 12 mins

Drunk Lunge Left x 12
DB Push press x 10
Plank Row x 12
Drunk Lunge Right x 12
DB RDL's x 10
Hip Extension x 12


Time?  1000m Partner Row

MWOD:
1) row 200M
2) roll quads + hips x20 passes
3) roll calves x20 passes each
4) stretch calves on post x1 min/side

LIFT:

a1) Squat
6@75%
4@85%
2+@95%

a2) banded inchworm
3x6

WOD:

a) 4 rounds
1 arm kb swing x12/arm
body row x12

b) 4 rounds
20 dubs
20 star jumps

Mwod:  Row 2 mins, Roll traps & neck on post with ball, Roll lats with roller, Tspine ext over roller with stick x 20


Military Press 4, 4, 4, 4+ @ 85%

SL Glute bridge 4 x 10/side

B) Pull ups 4, 4, 4, 4, 4+
B2) No money 4 x 15

C) 3 Rounds for reps, 2 mins rest between rounds

AMRAP in 4 mins of:

15 Push Press (75/115)
10 KB SDLHP
5 DB Front Squat (25/45)

Lift: Deadlift 6 @ 75%, 4 @ 85%, 2+ @ 95%

BPA 3 x 50


WOD:  For time

100 Squats
75 Sit ups
50 HR Push ups
25 Burpees

Done? 500m Row

Mwod: Row 2 mins, Roll upper back + tspine ext over roller, Roll pecs & Shoulders on post with ball, Bully stretch


Bench 6 @ 75%, 4 @ 85%, 3 x 2 @ 95%

Band crab squat walk 4 x 10/10


EMOTM x 12 mins

Min #1  5x Clean & Press (85/135)
Min #2  15x KB swings
Min #3  5x Pull ups

Mwod:  Row 2 mins, Roll glutes, Band hamstring stretch, Outside hip stretch on bench


Deadlift 4 @ 70%, 4 @ 80%, 4+ @ 90%

Banded push up walks 3 x 6/6


B) WOD:  1 Round for total reps:

1 min of Weighted walking lunges
20 seconds of Dubs/Singles

40 seconds Goblet squats
20 seconds of Dubs/Singles

30 seconds of KB Swings
20 seconds of Dubs/Singles

20 seconds of V-ups
20 seconds of Dubs/Singles



C) 1000m Partner row race (highest scores from B get to go last)

Bench 4 @ 70%, 4 @ 80%, 4+ @ 90%

Crab squat walk 3 x 10/10



WOD:  5RFT

3 Clean & Press (75/115)
7 HR Push ups
10 T get ups (20/40)

Mwod:  Row 2 mins, Roll quads x 20 passes each, Couch stretch, Roll calves with barbell, Stretch calves


Squat 4 @ 70%, 4 @ 80%, 4+ @ 90%

ATW plank 3 x 6/6


4 RFT

5 Thrusters Left side
10 Body Rows/ Pull ups
5 Thrusters Right Side
10 BB RDL's (115/165)
10 Goblet Cossack Squats (25/45) (5 per)

Mwod: Row 2 mins, Roll chest and shoulders on post with ball, Band Lat stretch, Couch stretch


Bench 6 @ 60%, 6 @ 70%, 6+@ 80%

SL RDL 3 x 15/leg


4RFT or AMRAP in 20 mins

5 Squat cleans (75/135)
10 Pull ups
15 Dubs
20 Push ups

Lift :  Squat 6 @ 60%, 6 @ 70%, 6+ @ 80%

Ankle banded crab walk 3 x 12/12


WOD:  For time:

40-30-20-10 reps of:

Standing split squats
Russian Twists
KB swings

Mwod:  Row 2 mins, Stretch wrists, Roll tspine and lats x 20 passes each, Band lat tri stretch


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

Pull ups 4 x 4 reps

Face Pulls 4 x 15



WOD:  3 Rounds For Max reps

4 min time cap

12 DB RDL's
9 Goblet Squats
6 DB Clean & Press
Max reps Burpees

Rest 2 mins & repeat 

MWOD:
row 250M
chin bar hang X max time
stretch wrists x1min
90/90 hip stretch x2 min/side

LIFT: (use 50% of the smaller of the two maxes)
3 rounds @50%
clean pull
high pul
clean 

3 rounds @50%
bow
bow + pause
push press
preferred jerk variation

clean and jerk
3x3@85-90%

WOD:

21-15-12-9
Push press
KB high pull
t2b

cap each round with:
ascending bounds

MWOD:
t-get-ups x3/arm
lax ball pecs on post x1min/side
band pec stretch x1min/side
roll lats x20 passes

LIFT:

a1) bench press
8@50%
8@60%
8+@70%

a2) flutter kick
3x30

WOD: 4 rounds
1 min 10 squats + amrap push ups
2 min 10 squats + amrap v-ups
3 min 10 squats + amrap body rows
1 min rest

score is sum of push-ups, v-ups, body rows

Mwod:  Row 2 mins, Roll quads & upper back x 20 passes, Banded frog stretch, Roll calves on barbell


Squat 8 @ 50%, 8 @ 60%, 8+ @ 70%

Single Leg hollow holds 3 x 8/side 2 ct hold


WOD:  EMOTM x 12 mins

#1 minute- 12 Cal Row
#2 minute- 12 DB RDL's
#3 minute-  10 Box Jumps
#4 minute- 10 Reverse Lunges (5 per)

Military Press 6 @ 60%, 6 @ 70%, 6+ @ 80%

Body rows 3 x 15


WOD:  3 RFT

5 T get ups/side (20/40)
5 Clean & Press (85/115)
25 Dubs

Mwod:  Row 2 mins, Roll glutes with ball on floor, Band hip stretch from rack, Outside hip stretch on bench

Deadlift:  5 @ 75%, 3 @ 85%, 1+ @ 95%

Side plank 3 x 25 sec


B)  3 Rounds

Goblet cossack squats x 12 (6per)
SL RDL's x12
Landmines x 12

C)  AMRAP in 8 mins

4 Power Cleans (95/135)
6 KB Swings
8 Burpees

MWOD:
T-spine extension on roller x20 passes
overhead stick bottom squat for max time
roll lats on softball
roll pec/front delt on softball (facedown on floor)
overhead stick bottom squat for max time

LIFT:

Power Snatch from floor
work up to challenging triple 
THEN
Power Clean from floor
work up to 2rm

WOD: 4RFT

Farmers   Down and Back
Heavy Tire x4
Arm/Arm + Push  Down and Back
Heavy DB clean and press x3/ARM

Thursday March 16/18

MWOD:
Row 200M
Roll Quads x20 passes
Frog Stretch x1min/side
bottom squat test x1min

LIFT:
a1) Squat
5@75%
3@85%
1+@95%

a2) banded push up walk
3x10/10

WOD: 21-15-9 reps of

box jump
ab wheel
body row
push up

Mwod:  Row 2 mins, Roll traps and 1st rib with ball on floor & post, Tspine ext over roller x 20, Band lat/tri stretch


Military press 8 @ 50%, 8 @ 60%, 8+ @ 70%

Pull ups 4 x 6


WOD:  Diamond cutter ◆◆◆

250 squats for time

* 5 burpees each minute

Mwod:  Row 2 mins, Roll lats & upper back x 20 passes, Roll chest on post, Band lat stretch from rack


Bench:  5 @ 75%, 3 @ 85%, 1+@ 95%

Toe banded crab walk 3 x 10/10


B)  Pull ups x 6 mins


WOD:  4RFT

21 KB Swings
21 Sit ups
21 Wall Balls

MWOD:
row 250m
roll glutes/front hip/hipflexor with soft ball x4min
couch stretch x1min/side
t-spine extension on roller x20 passes

LIFT:
Push Press out of rack
x2RM

Arnprior: Max Clean

WOD:

5 box jumps
10 Single Arm KB clean to reverse lunge
10 alternating KB swings
10 Single Arm KB clean to reverse lunge
10 box jumps
15 body rows
15 push ups
15 v-ups
15 box jumps
20 wall balls
20 T2B
20 one arm thrusters (10/10)
20 box jumps
30 overhead lunges (15/15)
30 DB snatches (15/15)
30 burpees

Thursday March 8/2018

MWOD:
1) skip x100
2) roll lats x20/passes
3) chin bar hang
4) lax ball glutes and hops x1min/side

LIFT:
a1) military press

work up to 2 RM

a2) strict dead hang pullups
3x3

WOD: 15 minute time limit

1-2-3-4-5-6-7-8-9-10 reps of

DB Front Squat
Burpee over bar

LIFT: (time pending)
Clean for max

Mwod:  Row 2 mins, Roll glutes with ball on floor, Band hamstring stretch, Couch stretch


Deadlift:  add 5lbs to working max

5 @ 65%, 5 @ 75%, 5+ @ 85%


Deadbug 4 x 6/side


WOD:  AMR(eps)AP

3 Rounds for reps

Min#1- DB Clean & Press (25/45)
Min#2-Battle Ropes
Min#3- Row for Cals
Min#4 - KB swings
Min #5- Rest

Bench 3 @ 70%, 3 @ 80%, 3+ @ 90%

DB rear raises 3 x 12


Wod:  12 min amrap

2 Push press
2 Box Jumps

*add 2 reps each round

Mwod:  Row 2 mins, Roll quads and calves with roller, Banded frog stretch, Roll glutes with ball


Squat 3 @ 70%, 3 @ 80%, 3+ @ 90%
No money + BPA 3 x 15/15

1FT

50 Walking lunges
75 KB swings
25 Pull ups
25 Push ups (chest to floor)
75 BW Squats
50 Walking Lunges

MWOD:
row 250M
smash pecs/delts on kettle bell
roll lats on roller
stretch wrists
weighted t-spine extension on roller

LIFT:
overhead squat out of rack
5x3

WOD:
52 pick up
*aces = 10 of given suit

hearts: step ups/leg
clubs: push ups
spades: bent over DB rows
diamonds: DB front squats

Jacks: 10 total t-get-ups
Queens: 10 burpees
Kings: 10 box jumps

Thursday March 1st 2018

MWOD:
1) skip x100
2) t-get-ups x3/arm
3) gut smash x1min/side
4) couch stretch x1min/side

LIFT:
a1)
DL
5@75%
3@85%
1+@95%
a2) bpa 3x50

WOD:
12 min EMOTM

min 1: max push ups
min 2: max plank row
min 3: max bw squats

Mwod:  Row 2 mins, Roll upper back & lats, Band lat/tri stretch, Frog stretch


Bench 5 @ 65%, 5 @ 75%, 5+ @ 85%

SL RDL 3 x 10/leg


WOD:  4 RFT

5 Pull ups (strict)
10 DB Thrusters
15 Box Jumps
20 Dubs

Squat (add 5 lbs to working max)

5 @ 65%, 5 @ 75%, 5+ @ 85%

Face pulls 3 x 10 w 2ct hold

WOD:  FT

5 Cleans (75/115)----20 T get ups

5 Cleans-----30 Push ups

5 Cleans----40 Sit ups

5 Cleans---50 Med ball twists

5 Cleans----100 BPA

MWOD:
1) Row 250m
2) roll pecs/front delt on floor with softball x1min/side
3) band pec stretch x1min/side
4) stretch wrists x2min

LIFT:
Bench
5@75%
3@85%
1+@95%

Modified X-band-walk
3x10/leg

WOD:

8 Bent over rows
8 hang cleans
8 push press

5 burpees for ANY bar drops (no free rests at the end of a round)
no resting the bar on your body

MWOD:
1) roll hips on softball x1min/side
2) hip opener on box 1min/side
3) couch stretch supreme x1min/side
4) bottom squat x2min

LIFT:
Deadlift
3@70%
3@80%
3+@90%

DB military press
4x10

WOD:

40-30-20-10

KB swing
body rows
wall ball sit ups

MWOD:
1) roll lats on softball
2) band lat/tri stretch
3) stretch wrists
4) kb pec floss

LIFT:
Hang Clean
work up to soft 3RM

Front Squat
work up to soft 3RM

WOD:

Strict Press x3 (@85%) ---- 15 body rows
Strict Press x3 (@85%) ---- 15 v-ups
Strict Press x3 (@85%) ---- 15 kb swings
Strict Press x3 (@85%) ---- 15 box jumps
Strict Press x3 (@85%) ---- 15 k2b
Strict Press x3 (@85%) ---- 15 wall balls
Strict Press x3 (@85%) ---- 15 burpees
Strict Press x3 (@85%) ---- 15 cal row

Thursday February 15th 2018

MWOD:
1) skip x100
2) lax ball pecs on post x1min/side
3) band pec stretch x1min/side
4) couch stretch x1min/side

LIFT:
a1) bench press
3@70%
3@80%
3+@90%

a2) band pullaparts
3x40

WOD:
4 RFT

min 1: DB clean and press
min 2: push-ups
min 3: t-get-ups
min 4: sit-ups
min 5: rest

Mwod:  Row 2 mins, Roll quads x 20 passes, Banded frog stretch x 2mins

^^^^^TO BE DONE BEFORE CLASS STARTS^^^^^


Lift:  Squat- 5 @ 75%, 3 @ 85%, 1+ @ 95%

DB side raises 3 x 15


WOD:  Cinco de Mayo

5 RFT

5 Walking Lunges/leg
5 KB Swings
5 Manmakers

Lift:  Military press 4 x 2 @ 95%, 1 AMAP set

Band crab squat walk 5 x 10/10


WOD:  12 min AMRAP

15 Lying leg raises
10 Deadlift (85/115)
5 Cleans

Mwod:  Row 2 mins, Roll glutes with ball, Roll upper back with roller, Band hamstring stretch x 2min/side


Deadlift (add 5lbs to WM)

5 @ 65%, 5 @ 75%, 5+ @ 85%

No money/BPA 3 x 15/15


WOD:  For time

20 Walking lunges (30/45)
15 Pull ups
10 Box Jumps
25 Dubs
20 Body Rows
15 K2E
30 KB swings
25 V-ups
20 Hip Extensions
10 Alt DB snatches (30/45)
15 Push ups
20 Wall balls

MWOD:
1) row 250M
2) floss pecs on post with lax ball x10 passes per spot (do both sides)
3) chin bar hang X max time
4) roll lats with pipe x1min/side
5) chin bar hang X max time

LIFT:
Clean and overhead anyhow
x1@challenging
2x3@90%

WOD:
21-15-9

push press
burpees
pullups
plank rows/side

MWOD:
1) t-get ups x2/arm
2) roll quads x20 passes
3) gut smash x1min/side
4) bottom squat x1min

LIFT:
a1) Squat
3@70%
3@80%
3+@90%

a2) 3 way shoulders
3x8/dir

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

Kb swing
DB snatch/arm
sit ups

Mwod:  Row 2 mins. Roll upper back & traps with lacrosse balls on floor, Tspine ext over roller with stick, Stretch wrists, Band lat/tri stretch


Military Press 4 x 2, 1 AMAP set @ 90%

Pull ups 4 x max reps


WOD:  For time

10 Burpees 5 push ups 10 Dubs
9 Burpees 5 Push ups 10 Dubs
8 Burpees 5 Push ups 10 Dubs
.
.
.
..
1 Burpee 5 Push ups 10 Dubs

Deadlift 5 @ 65%, 3@ 85%, 1+ @ 95%

BPA 3 x 40

EMOTM x 10 rounds

5 Thrusters (55/75)

5 Box Jumps

Mwod:  Row 2 mins, Roll chest and shoulders on post, Roll upper back on roller, Stretch wrists, Band lat stretch


Bench (add 5 lbs to WM)

5 @ 65%, 5 @ 75%, 5 + @ 85%

Band crab squat walks 3 x 10/10


WOD:  4RFT

10 Renegade Man makers
10 T-get ups (5per)
10 Body rows

MWOD:
skip x100
roll lats and upperback x1min/side
band lat tri stretch x1min/side
chin bar hang 2Xmax

LIFT:

a1) Military Press
4x4 @80%
xAMAP @80%

a2) band pullaparts
5x40

WOD:
50 wall balls
50 kb swings
50 burpees
25 DB front squat (25/45)
25 situps
25 cal row

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


Deadlift 3 @ 70%, 3 @ 80%, 3+ @ 90%

ATW planks 3 x 5/direction


WOD:  40-30-20-10 reps of:

Reverse Lunges
Wall ball Sit ups
Goblet squats

Bench 5 @ 75%, 3 @ 85%, 1+ @ 95%

Body rows 3 x 15
BPA 3 x 30


WOD:  3 RFT

21 T2B
15 Box jumps
9 Hang cleans

Mwod:  Row 2 mins, Roll quads and calves, Roll glutes and hips, Band hip stretch from rack


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

3 way shoulder 3 x 8/way


Tabata:  20/10 x 8 rounds each

For reps

Russian Twists
Split jumps
KB swings
Reverse Burpees

MWOD: Skip 50/Dubs Practice, Outside Hip on Box, Couch Stretch, Roll TSpine

LIFT:
DL +lbs to Working Max
5x65%, 5x75%, 5+x85%

Band Resisted Deadbug
 3x6/6


WOD:
52 Pick Up
D-Goblet Squat
H-KB Swing
S-Dubs
C-Burpee
A-TGet Up x2/Arm

Mwod:  Row 2 mins, Roll chest on post, Roll upper back with ball on floor, Band Lat stretch, Frog stretch


Bench 3 @ 70%, 3 @ 80%, 3+ @ 90%

Ankle banded crab walks 3 x 10/10



WOD: Burbearyball

4 RFT

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

Squat 5 @ 75%, 3 @ 85%, 1 + @ 95%

Banded push up walks 3 x 10/10


WOD:

21-15-9 reps of:

Db snatch
Burpee over DB
DB front rack walking lunges

Mwod:  Row 2 mins, Roll upper back x 20 passes + tspine ext over roller x 20, Roll chest & traps on post, Roll lats with ball, Band lat/tri stretch


Military Press 4 x 6, 1 x AMAP all @ 75%

Pull ups 5 x 6 reps



WOD:  3 Rounds for Reps

Max rounds in 3 mins

3 Power Cleans
6 Push ups
9 Squats

MWOD:
1) row 250m
2) roll pec and lat on floor with softball/laxball x2min/side
3) band lat/tri stretch x1min/side
4) band pec stretch x1min/side
5) banded super frog

LIFT:
Snatch + Clean and Press
work up to challenging triples (snatch first, clean second)

WOD:

15/12/9

Push Press
incline push ups
band pullaparts
v-ups
leg raises
russian twists
goblet squats
KB swings
reverse DB lunges

MWOD:
1) DUBS Practice x2 minutes
2) lax ball pecs x1min/side
3) band pec stretch x1min/side
4) couch stretch x2min/side

LIFT:

a1) Bench Press
+5lbs to working max

5@65%
5@75%
5+@85%

a2) BPA
3x35

WOD: Fight Gone Bad

3 rounds for reps
1 min rest at end of each round

1 min row for cal
1 min SDHP (75/115)
1 min box jumps
1 min situps
1 min push press (75/115)

Mwod:  Row 2 mins, Roll glutes, Roll calves, Bottom squat, Couch stretch


Squat 3 @ 70%, 3 @ 80%, 3+ @ 90%

3 way shoulders 3 x 8/way



WOD:   |Lucky #7

4RFT

7 Thrusters
7 K2E
7 Renegade Rows
7 KB swings
7 Lunges/leg
7 Vups
7 DB RDL's

Military Press 4 x 8, 1 x AMRAP all @ 70%

Pull ups 5 x5


WOD:  7 min Amrap

7 Burpee box jump over
14 Body Rows



C)  500m Row

Mwod: Row 2 mins, Roll glutes, Band hamstring stretch, Outside hip stretch on bench


Deadlift: 5 @ 7%, 3 @ 85%, 1+ @ 95%

Rear fly's 3 x 15



1 RFT

10 Push ups
10 T get ups
Row 10 cals
60 Sec OH Barbell hold (65/95)

20 Lunges
20 DB Rows
20 Push ups
60 Sec OH Barbell hold

30 KB swings
30 Push ups
30 Goblet squats
60 Sec OH Barbell hold

MWOD:
roll pecs on post with lax ball x1min/side
roll traps on floor with lax ball x1min/side
band lat tri stretch x1min/side
bottom squat x2min


LIFT:
Oly Complex- work up to 1RM

clean pull
high pull
clean
push press
power/split jerk

WOD:

40-30-20-10

box jumps
dubs
kb swings
alternating db snatch
body rows

row 2 mins
roll quads x 20
couch stretch x 1min/side
lax ball glutes x1min/side

Lift:
Squat 5x65%, 5x75%, 5+x85%
BPA 3x30

WOD:
12 EMOTM
even 3DL, 3 Burpee Bar Jump
odds 3DL, 10 Lying Leg Rise

Mwod:  Row 2 mins, Stretch wrists x 2mins, Band lat/tri stretch


Military Press 5 @ 75%, 3 @ 85%, 3 x 2 @ 90%

SL Glute bridge 3 x 10/leg


WOD: 4 RFT

30 Walking lunges
20 KB swings
10 BB RDL's
5 Burpees

Deadlift:  3 @ 70%, 3 @80% 3 + @ 90%
Push up walk 3 x 10/10

WOD:

3 Push ups
3 Cleans (85/135)
6 Push ups
3 Cleans
9 Push ups
3 Cleans
12 Push ups
6 Cleans
15 Push ups
6 Cleans
18 Push ups
6 Cleans
21 Push ups
9 Cleans

Mwod:  Row 2 mins, Roll chest on post, Roll upper back with roller, Couch stretch


Bench 3 @ 70%, 3 @ 80%, 3 + @ 90%

Band at ankles crab walk 3 x 10/10


4RFT

10 Wall balls
10 Bent rows
300m Row
10 Box jumps
10 Clean & Press (75/135)

MWOD:
Row 200M
Lax ball armpits and upperback x2min/side
band lat tri stretch x1min/side
chin bar hang 2x max time

LIFT:
a1) Military
6@70%
3@80%
3x3@85%

a2) push up walks
3x10/10

WOD: 5RFT

5 t-get-ups/arm (15/25)
5 power cleans (85/115)
25 dubs

Mwod:  Row 2 mins, Roll quads & upper back with roller, Roll glutes with ball, Band hamstring stretch

Deadlift 5 @ 65%, 5 @ 75%, 5+ @ 85%

Single leg Hollow holds 3 x 6/leg


WOD:  EMOTM x 12 mins

Min #1

5 Push Press (75/115)
10 Dubs (30 singles)

Min #2

5 Front Squats
10 DB rows (together) (25/45)

*5 Burpee penalty after wod for every minute not completed in time

Bench 5 @ 65%, 5 @ 75%, 5+ @ 85%

BPA 3 x 30


WOD:  Filthy Fifty

50 HR Push ups
50 DB thrusters (25/45)
50 Lunges (25/45)
50 DB side raises
50 Body rows
50 Burpees