Mwod:  2 prowler trips, Roll quads, calves and glutes , band pec stretch, Couch stretch


Squat x 8  @65%, x 6 @70%, x 4 @80%, AMRAP @70%

DB rows 4 x 12/arm


WOD:  "fight gone bad"
3 x 5 min rounds (1 min each) for reps

*no rest between stations, only after round*

Wall balls
Box Jumps
KB Swings
Push Press (75/115)
Row for cals
2 min rest

Military Press 8@ 65%, 6 @ 70%, 4 @ 75%, max reps@ 70%

Plank row 4 x 5/arm *as heavy as plank allows


WOD: 10 min AMRAP

DB snatch ladder

2 Alt Db snatch (30/50)
10 V ups
4 Alt DB snatch
10 V-ups
6 Alt Db snatch
10 V ups
 et
etc etc

Mwod:  Row 250m, Roll glutes with ball, Couch stretch, Outside hip stretch on bench, Band hamstring


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

BPA & No money 3 x 15/15


WOD:  12-9-6-3 reps of:

Power Clean (85/145)
Box Jumps
DB Push Press (30/50)
Pull ups

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 prowler trips, Roll quads & calves, Roll glutes, Stretch calves


Squat  x10 @ 60%, x 8 @ 65%, x6 @ 70%, AMRAP @ 65%

Push up to side plank 4 x 10 (5/side)



5 Rounds for time:

5 Tire flips
Farmers walk down & back (53/65)
Goblet Lunges down & back (25/45)
5 Pull ups

Mwod:  2 laps, Roll upper back with ball on floor, Tspine ext over roller x 20, Band lat/tri stretch


Military Press
x10 @ 60%
x8 @ 65%
x6 @ 70%
AMRAP @ 65%

DB Rows 4 x 15/arm


WOD:  2 RFT

Row 250m
20 Wall Balls
30 Push ups
40 KB swings
50 Goblet Squats

Deadlift 3 @ 70%, 3 @80%, 3 @ 90%, ARAMP @ 80%

Loaded Deadbug 3 x 8/8


Wod:  for time


9-15-21

Thrusters (75/115)
Body rows
v ups

Mwod:  2 laps, Roll upper back and lats, stretch wrists, couch stretch

2 ct pause Bench 4 x 6 reps

Plank rows 4 x 10


WOD:  4 RFT

5 Squat Cleans
10 Alt DB snatch (30/50)
15 Box Jumps

Mwod:  Roll glutes with ball, Outside hip stretch on bench, Band hamstring


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

Push up to side plank 4 x 10


WOD:  4 RFT

5 T get ups/arm (20/40)
10 KB Goblet Squats (36/53)
15 V-ups
20 KB swings

Bench 5 @ 75%, 3 @ 85%, 1 @ 95%, AMRAP @ 85%

Body rows 4 x 20


WOD:  3RFT
50 Dubs (200 skips mod)
10 Burpees
Prowler down & back
10 Cal row

Mwod:  Roll your quads, Roll your glutes with the ball, Couch stretch, Stretch your calves


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

Stir the pot 4 x 10/10


WOD:  4 Rounds for max reps

20 sec Drunk Lunges LA
40sec rest
20 sec Drunk Lunges RA
40 Sec rest
20 sec Burpees
40 sec rest
20 sec KB swings
40 sec rest

Mwod:  row 250m, roll chest on post with ball, stretch wrists, band lat stretch



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

Floor BPA 4 x 15


WOD:  1 RFT

5 Renegade manmakers (25/45)
10 T get ups (5 per arm)
20 KB swings
40 Cal Row
20 KB swings
10 T get ups (5 per arm) (25/45)
5 Renegade manmakers (25/45)

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


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


WOD:  3RFT

7 Burpees
7 DB C & P (25/45)
7 Drunk lunges / leg (25/45)
21 Dubs

MWOD:
2 laps
lax ball pecs x1min/side
bully stretch x1min/side
couch stretch x1min/side
roll lats x20 passes

LIFT
a1) bench
5@65%
5@75%
5+@85%
AMAP@75%

a2) pullups
3x5-7

WOD: EMOTM 12 minutes
30 seconds on 30 seconds off

odd: squat cleans (85/135)
even: H.R push ups

Mwod:  2 laps or 250 m row, Roll quads, Roll Glutes, Roll Feet and calves on barbell


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

Bird dog rows 3 x 6/side


WOD:  1 RFT

50 Wall Balls
50 Lunges (25/leg)
50 Body Rows
400m Row
50 Sit ups
50 KB Swings
50 Battle rope slams

Military Press 3 @ 70%, 3@ 80%, 3 @ 90%. AMAP @ 80%

Plank row 3 x 8/8


12 min time cap

10-9-8-7-6-5-4-3-2-1 reps of

Box jumps
HR push ups

* 2 DB snatch/arm after each set