Mwod:  2 laps, roll glutes with ball, outside hip stretch on bench, band hamstring stretch



Deadlift (add 5 lbs to WM)

5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 75%

Stir the pot 3 x 10/10


WOD:

21-15-12-9-6 reps of:

DB Front squats (25/45)
KB Swings
DB Push Press (25/45)
V-ups

Mwod:  2 laps, Roll upper back with ball on floor, Tspine ext over roller, Band Lat/tri stretch



Military Press 5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 75%

Pull ups 4 x max reps


WOD:  5RFT

8 DUBS
8 Box Jumps
8 Manmakers (20/40)

Deadlift:  6 @ 75%, 4 @ 85%, 2+ @ 95%

Pull aparts 3 x 50

WOD:  10 x 1 min Rounds

25 BW squats
Max reps Clean & Press (85/135)

Mwod:  Roll chest on post, Band lat stretch, Band pec stretch, Band overhead shoulder stretch


Bench 5 @ 70%, 2 x 5 @ 85%, AMRAP @ 85%

Band Face Pulls 4 x 20


WOD:  1RFT

21 Push Press (75/115)
21 Body Rows
6 Box Jumps

18 KB swings (45/53)
18 Vups
6 Box Jumps

15 HR Push ups
15 Pull ups
6 Box Jumps

12 Alt DB snatches (30/50)
12 Plank Rows (30/50)
6 Box Jumps

9 Thrusters (75/115)
9 Cleans (75/115)
6 Box Jumps

MWOD:
Jog 2 Laps
roll glutes x1min/side
outside hip stretch on bench x1min/side
band hamstring stretch x1min/side
couch stretch x1min/side

LIFT:
a1) military
6@70%
4@80%
2@90%
1xAMAP@70%

a1) pullups
4x6-10

WOD: 15 min AMRAP

30 wall balls
20 pushups
10 body rows
prowler -><-

Mwod:  2 laps, Roll glutes, Outside hip stretch on bench, Band hamstring stretch, Couch stretch


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

Side Plank ups 3 x 10/side


WOD:  1 RFT

10 Bulgarian Split squats/leg
20 Pull ups
30 DB Push Press (25/45)
40 Dubs
50 Situps
10 T get ups (20/40)
20 Alt DB snatches
30 Burpees
40 Dubs
50 KB swings

Lift:  Bench 5 @ 75%, 3 @ 85%, 1+ @ 95%, AMRAP @ 75%

No money 3 x 10
Floor slides 3 x 10


WOD;  2 RFT

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

Clusters (75/115)
Box Jumps (20/24)

Mwod:  Roll quads and calves, Roll glutes, Roll chest, Couch stretch


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


Plank drill 3 x 10


WOD:  Yes, it's going to be a sweaty one!

Tabata Something Else

20/10
x 5 rounds per station each with 2 mins rest between

Battle ropes
Wall Balls
Russian twists
Push ups
Body Rows

MWOD:  1- Roll Lats and Pecs on floor
                2- Band Lat/Tri
                3-Super frog
                4-Band Overhead Squat


Lift: Snatch Skills 5x2-min rest                                           WOD:
        Clean Skills                                                                     Push Press
        Clean Pull x2                                                                   x10                           50 KB swing
        High Pull x2                                                                    x8 +5lbs                   40 wall ball
        Clean x1                                                                          x6 +5lbs                    30 v-ups                                                                                                                    x4+5lbs                    20 DB lunges per leg
                                                                                                x2+lbs                       10 T2B                                                            

Mwod:  2 laps, Roll quads & upper back, Stretch wrists, Roll chest on post, Band pec stretch


Lift:  Clean & Press anyhow

Work up to max single, then 2 x 2 @ 90%


WOD:  For time

21-15-9

Barbell Rows
Barbell Cleans
Barbell RDL's

21-15-9

Burpees
Cal Row
Battle Ropes

21-15-9

V-ups
K2E
Goblet Squats

MWOD:
Jog 2 laps
gut smash x1min/side
band hip stretch from rack x1min/side
band hamstring stretch x1min/side

LIFT:
a1) DL
+5bs to WM
6@60%
6@70%
6+@80%

a2) x band walk
3x12/12

WOD:
EMOTM 12 min

evens: box jump overs x4
odds: KB swing x12

Mwod:  Roll upper back with roller, Roll chest with ball on post, Couch stretch, Band lat stretch


Bench 3 @ 70%, 3 @ 80%, 3+ @ 90%

SL Glute bridge 3 x 10/leg



WOD:  For time:

3 Rounds of:

Prowler down & back
8 Push ups
4 Manmakers

2 Rounds of:

10 Renegade Rows
8 V ups
4 T get  ups (2 Per)

1 Round of:

40 Body rows
40 Weighted Walking Lunges (20 per leg)

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

Side plank ups 3 x 10/side



12 mins AMRAP

6 DB snatch/arm ( 30/50)
6 V ups
100m Row or Sprint

Mwod:  2 laps or row 2 mins, Roll upper back & lats with roller, Tspine ext over roller x 20, Band lat/tri stretch, Stretch wrists


Military Press 5 @ 65%, 5 @75%, 5 @ 85%, AMRAP  with 75%

Bent rows 4 x 10


5 RFT or max 20 mins

Power Clean  x 5 (85/145)
Pull ups x 5
Renegade Rows x 5
1 arm Push Press x 5/arm

Mwod:  Roll quads x 20 passes each, Couch stretch, Roll glutes x 20 passes each, Outside hip stretch on bench, Stick Ext rotation stretch


Squat *add 5lbs to working max

5 @ 65%, 5 @ 75%, 5 @ 85%, 5+ @ 75%

No money + BPA 4 x 15/15



WOD:  Lunge Buffet

AMRAP in 12 mins

Walking Lunge x 12/leg
DB Push Press x 10
Plank row x 12

Walking Lunges x 12/leg
DB RDL's x10
Hip Extensions x 12

Military press 4 x 6 @ 60-65%

Pull ups 4 x6



WOD:  EMOTM x 12

Min #1 7 DB Thrusters (30/50)

Min #2 7 Burpees

Min #3 7 DB Cleans (30/50)