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)