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