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)