MWOD:
1) row 250M
2) calve release on KB x10passes/x10rotations/side
3) banded super frog x2min
4) couch stretch x1min/side


WOD:  10 RFT

shoulder to overhead x10
bent over row x8
4 hang clean and jerk
5 push ups

MWOD:
1) Row 200M
2) Roll quads x20 passes
3) gut smash x1min/side
4) band hip stretch from rack x1min/side

LIFT:

a1) squat
4x6@65%

a2) loaded deadbug
4x6/leg

WOD:
triple 3-6-9
9 min AMRAP 3-6-9

hang cleans (85/135)
v-ups
box jumps (20/24)

Mwod:  row 2 mins, Roll chest & traps on post with ball, Tspine ext over roller, Band lat/tri stretch


Military Press 5 @ 70%, 3 @80%, 1 + @ 95%


SL RDL 3 x 10/leg


WOD:  Tabata 30/15 x 4 rounds each for reps


Battle ropes
Row for cals
KB swings
Side Raises
Alt DB snatches (30/50)

Lift:  Deadlift 4 x 6 @ 60%

1 arm body row 4 x 6/arm


For time:  12-10-8-6-4-2

DB front rack lunges/leg
DB Thrusters

30/50

Mwod:  2 laps/row 250m, Roll chest on post with ball, band pec stretch, stretch wrists


Bench 4 @ 70, 4 @ 80%, 4+ @ 90%

Weighted Plank ups 3 x 10


WOD:  4 Rounds for time

Farmers walk down & back (55/70)
Pull ups x 6
DB Clean & Press x 12
Russian Twists x 24
Battle ropes x 36

Mwod:  2 laps, Roll upper back and quads with roller, Roll glutes with ball, Stretch wrists, Band lat/tri stretch


High pull practice x 8 mins

Work up to heavy double on Cleans x 8 mins


WOD:  Bear on a Ladder (20 min time limit)

For Time/AMRAP:

1-2-3-4-5-6-7-8 reps

Deadlift
Hang Clean
Thruster
Push/Split Jerk

MWOD:
Prowler x2 trips
Roll lats x20passes
chin bar hang x max time
couch stretch x1min/side

LIFT:
a1) military press
6@65%
4@75%
2+@85%
x AMAP @65%

a2) no money 3x10

a3) deadbug 3x5/5

WOD:

15 min AMRAP
McSweaty

KB swing x15
20M shuttle run x4
burpee on the turnarounds
KB squat x15

Mwod: 2 laps or row 2 mins, Roll glutes with ball on floor, Couch stretch, Roll pecs on post with ball


Deadlift
5 @ 75%, 3 @ 85%, 1+ @ 95%

DB Rows 3 x 10/arm


WOD:  Abdominus 1 RFT

Prowler Down & back
V-ups x 30
Hanging leg raises x 10
Hip Extensions x 20

Russian Twists x 50
Landmines x 30
Hollow hold 2 ct x 20
Weighted Plank up 2 ct hold (25/45) x 10

Prowler Down & back
Wipers x 30
KB drill x 20
Stir the pot x 10/10

Burpees x 10
Sit ups x 20
Battle Ropes x 30

Bench @ 65%, 6 @ 75%, 6+ @ 85%

YTW Iso hold 3 x 20 sec


WoD: 2RFT

Prowler 1 trip down & back
3 Cleans
6 Push press
Prowler trip x 2 down & back
3 Cleans
6 Push Press
Prowler trip 3 down & back
3 Cleans
6 Push Press

Mwod:  Row 2 mins or jog 2 laps, Roll quads and calves, Roll hips with ball on floor, Band hip stretch from rack


Squat 5 @ 75%, 3 @ 85%, 1 + @ 95%

Face pulls 3 x 20


WOD:  Ded Thrubbin -1RFT

25 Thrusters (25/45)
5 Deadlifts (approx 60-65%)
50 KBswings

20 Thrusters
5 Deadlifts
40 Dubs

15 Thrusters
5 Deadlifts
30 Lunges (25/45)

10 Thrusters
5 Deadlifts
20 Dubs

5 Thrusters
5 Deadlifts
10 Burpees

Mwod:  Row 2 mins/ Jog 2 laps, Roll upper back with roller, Roll glutes with ball, Stretch wrists, Band lat/tri stretch


Lift:  High pull practice:  4 x 3 reps

then work up to heavy double on Power Clean

(15 mins)


WOD:  5 RFT

7 Push Press (75/115)
14 Push ups
21 Dubs

MWOD:
Row 250m
dubs practice x30 attempts
band hip stretch x1min/side
band hamstring stretch x1min/side

LIFT:
a1) deadlift
3@70%
3@80%
3+@90%

a2) side plank + band row
3x8/side

WOD:

A) 21-15-9

t2b
box jumps

B) 5 min EMOTM
burpees x5

Mwod:  2 laps or row 2 mins, Roll upper back and lats on pipe, Roll chest on post with ball, Stretch wrists, Band lat stretch


Bench 4 x 6 @ 70%, last set AMRAP

Band x walk 3 x 10/10


3RFT

20 KB swings
10 DB Clean & Press (30/45)
20 Wall Balls
15 Body Rows
30 Battle Ropes

Mwod:  2 laps, Roll traps on floor with 2 lacrosse balls, Stretch wrists, Band lat/tri stretch


Military Press 4 @ 60%, 4 @ 70%, 4 + @ 80%

1 arm body rows 3 x 8/arm


WOD: 1 RFT

Row 300m
Pull ups x5
Push ups x10
Burpees x10
Run 2 laps
Pull ups x 5
Push ups x10
Push press x 10 (75/115)
Farmers Walk (53/70)
Pull ups x 5
Push ups x 10
Step ups x 10/leg
Prowler

Mwod:  Row 2 mins, Roll glutes, Roll calves on barbell, super frog


Squat 3 @ 70%, 3 @ 80%, 3 @ 90%

Stir the pot 3 x 10/10


WOD:  For time

3 Rounds of:

10 Cal Row
8 Alt DB snatches
4 Manmakers

2 Rounds of:

10 Renegade rows
8 Vups
4 T get ups ( 2per)

1 Round of:

40 Weighted Walking Lunges ( 20 per leg)

Military press * add 5lbs to WM

6 @ 50%
6 @ 60%
6+ @70%

Strict pull ups
3 x 6-10


WOD: 10 min amrap

5 DB Hang clean
5 Box jumps
5 HR push ups

10 min amrap

Unbroken DB thrusters (30/50)

*5 Burpees for each rest

Mwod:  Row 2 mins, Roll chest on post, Couch stretch, band lat stretch


Bench 4 x 8 @ 65%, last set AMRAP

YTW Iso holds 3 x 20 sec each


WOD:  5 RFT

15 Cal Row
5 Power Cleans (85/145)
10 Push ups
15 DUBS

Mwod: 2 laps, Roll quads and calves with roller, Roll upper back and lats with roller, OH Lat stretch, Stretch wrists


Lift:  1 clean + 1 front squat + 1 jerk

Work up to heavy set x 15 mins


WOD:

A) 8 min AMRAP

5 tire flips
10 Lunges /leg
Prowler

-Rest 3 mins-

B) 8 min AMRAP

8 Renegade Rows
10 Body rows
Farmers walk