MWod:  1 lap or row 250m, Stretch wrists, Band lat tri stretch, Frog stretch x 2mins


Bench press:  5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 75%

Body Rows 4 x 12


WOD:  EMTOM x 12 mins

Min #1- 10 Box Jumps
Min #2-  4 Manmakers
Min #3- 6 Push ups


Thursday, Aug 1st


Mwod:  1 lap or 250m row, Roll glutes, Band hamstring, Band hip stretch from rack


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

No money 4 x 20


WOD:  3-4 RFT

Prowler down and back
OH Lunges x 20
V ups x 15
Dubs x 20
Hip ups x 15

Mwod:  1 lap or row 250m, Roll traps on post with ball, Roll upper back with roller, Band lat stretch, stretch wrists


Lift:  For max load x 15 mins

1 clean
1 push press
1 jerk


WOD:  1 RFT

40 V ups
6 T get ups Right (20/40)
30 KB swings
6 T get ups Left
20 Thrusters (25/45)
6 T get ups Right
10 Burpees
6 T get ups Left


Tuesday, July 30th

Mwod:  1 lap or 250m row, Roll glutes, Couch stretch, Roll feet with ball


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

Mcgill curl ups 4 x 10/10


WOD:  Bell from Hell

1 RFT

53 KB swings
30 KB goblet Lunges
30 KB Clean & press (15 per)
30 KB Goblet squats
30 KB snatches
53 KB swings

Mwod:  1 lap, Roll calves with roller and stretch them for 2 mins/side, Bottom squat x 2mins, Hip opener x 2mins/side


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

Pull Aparts 4 x 30


WOD:  50 What?!

Battle Ropes
DB walking Lunges
Alt DB snatches
KB swings
Hip ups
Sit ups



Thursday, July 25

Mwod:  1 lap, Roll upper back with lacrosse ball on floor, Roll tricep/bicep on barbell collar, Stick ext rotation stretch x 1 min/side


Lift:  DB Bench Press 4 x 12-15 reps
         DB rows 4 x 15/arm


Wod:  10-9-8-7-6-5-4-3-2-1 reps

Wall balls
Box Jumps
Push ups
DB Clean & Press (25/45)
Body Rows

Mwod:  1 lap, Roll glutes & hips with ball, Band hamstring stretch, Band hip stretch from rack, Roll upper back with roller


Deadlift:  5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 75%
Side plank band row 3 x 10/10


WOD:  5 RFT

20 Burpee broad jumps
5 Tire flips
10 Thursters ( 25/45)



Tuesday, July 23

Mwod: 1 lap, Roll chest/shoulders/traps with ball on post, Roll upper back and lats with roller, Band lat/tri stretch

Lift:   OH Press, Push press, Push Jerk (20 min time limit)

Work up to max military press x 3 reps, continue to add weight and Push press x 3, add weight and then jerk x 3
(2.5lb jumps for women, 5 lbs for men)

Compare to May 14th


WOD:  21-15-9

Pull ups
Sit ups
Push ups
Squats

Mwod:  1 lap, Roll upper back with roller + tspine ext, stretch wrists, Outside hip stretch on bench


WOD:  1RFT

5 Push Press (75/115) + 10 Manmakers
5 Push press + 15 Burpees
5 Push press + 20 Push ups
5 Push press + 25 Body Rows
5 Push press + 30 Rope slams
5 Push Press + 35 Wall balls
5 Push press + 40 V ups
5 Push Press + 45 KB swings
5 Push Press + 50 Russian Twists



Finished?  100 Band pull aparts



Thursday, July 18


Mwod:  1 lap, Roll quads and calves, Roll glutes, Stretch calves, Bottom squat


"Diamond cutter"

250 squats for time

*5 burpees EMOTM


Finished?  Prowl x 4 trips

Mwod:  1 lap, Roll upper back and lats, Stretch wrists, Band lat/tri stretch, Bottom squat


Two girls one WOD

WOD #1:  "Grace"  30 Clean & Jerks for time (95/135)

WOD #2: "Nicole" AMRAP in 15 mins

400m Run
Max Pull ups

Score is Pull ups (keep them as clean as possible)


Tues, July 16th

Mwod:  1 lap, Roll arms on barbell sleeve, Roll glutes on ball, Band hip stretch from rack, Band pec stretch

"Dead Thrubbin" for time

25 DB thrusters (25/45)
5 Deadlifts (70%)
50 Dubs

20 Thrusters
5 Deadlifts
40 Dubs

15 Thrusters
5 Deadlifts
30 Dubs

10 Thrusters\
5 Deadlifts
20 Dubs

5 Thrusters
5 Deadlifts
10 Dubs

Mwod:  1 lap, Roll glutes with ball, Outside hip stretch on bench, Band hamstring stretch


Lift:  Deadlift:  10-9-8-7-6-5-4-3-2-1 reps

Start at 55-60% and add 10lbs each set (5/side)


WOD:  7 RFT

Lucky #7

7 Thrusters
7 Renegade Rows
7 Vups
7 KB Swings



Thursday, July 11th

Mwod:  1 lap, Roll traps & upper back with ball on floor & post, Band lat stretch

Lift:  Military Press- test 2 RM

B1)  Push press 3 x 4 reps @ above weight
B2)  3 x 30 BPA


WOD:  10 RFT

Prowler sprint one way
Tire flip x 6
Burpees x 6

Mwod:  1 lap, Roll quads and calves with roller, Roll glutes with ball, Roll chest with ball against post

Lift:  Squat 2 ct pause 4 x 5 reps


WOD:  Try to complete in 20 minutes:

5 strict Pull ups
10 Push ups
15 Squats
10 Strict pull ups
20 Push ups
30 Squats
20 KB swings
30 Squats
40 KB swings
30 Push ups
20 Squats
10 Strict pull ups
15 Squats
10 Push ups
5 Strict Pull ups


Tuesday, July 9th

Mwod: 1 lap, Roll chest with ball on post, Band lat/tri stretch, Band pec stretch

Lift:  Bench AMRAP @ 70% x 4 sets

WOD: 4 RFT

5 Squat cleans
10 Push Press (75/115)
15 Lunges/leg

Tuesday

MWOD:
chin bar hang
floss pecs/delts on KB or softball
stretch calves

LIFT: Push Press

work up to 3RM
3x5@85-90% of 3RM

WOD:
in teams of two
amrap 20 minutes

25 KB swings
15 sit ups
5 box jumps

one member will run 400 feet (sidewalk and back) while the other completes rounds from amrap, upon their return they will switch off. repeat until time is up.

Wednesday 

MWOD:
cossack pauses
floss glute and tfl on soft ball
bottom squat hold + stand holds

LIFT: Squat

10x2@70%
45seconds rest

WOD: 40-30-20

drunk lunges
russian twists
v-ups
wipers 


Thursday

MWOD:
hip band split squats
x-band walks
pigeon glute bridges

LIFT: 4RFT

x10 DL @65%
x20 bench presses @50%

WOD:  For time

30 cleans
1000m row
25 pullups
100 dubs
50 burpees