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