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