Mwod:  1 lap, Roll upper back and lats with roller, Band lat stretch, Couch stretch


Bench 5 x 3 with 2 ct pause

Face pulls 5 x 12


WOD:  1 RFT

5 Renegade manmakers (25/45)
10 T get ups (5/arm)
20 KB swings
40  Wall balls
20 Body Rows
10  T get ups (5/arm)
5 Renegade manmakers


Thurs, Aug 29th

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


Deadlift (add 5 lbs to working max)

5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 75% with 2 ct pause

Rear raises 4 x 12


WOD:  3 RFT

50 Dubs (200 skips mod)
10 Burpees
Prowler down & back
15 cal Row

Mwod:  1 lap, Roll upper back on floor with ball, Band lat tri, stretch wrists


Military Press 4 x AMRAP @ 85%

Pull ups 4 x AMRAP


WOD:  12-9-6-3 reps of:

Power Clean (85/145)
Burpee broad jumps
DB Push Press
Renegade rows


Tues, August 27


Mwod:  1 lap, Roll quads & upper back, Roll chest on post, Roll glutes with ball, Bottom squat


Squat (add 5lbs to working max)
5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 75% PAUSED

No money/BPA 4 x 15/15


WOD:  5RFT

5 Tire flips
Farmers walk down & back (50lbs/ 70lbs)
Goblet lunges down & back ( 25/45)
20 Weighted V ups

Mwod:  1 lap, Roll calves & stretch them, Banded hip stretch from rack, Stick external rotation stretch


Lift:  2 ct pause Squat 5 x 3 reps

Push up with slow (5 ct) decent 5 x 5 reps


WOD:  For time

100 Lunges
50 Weighted V ups
50 Battle Ropes
25 Burpees
25 Push ups


Thursday, Aug 22


Lift  Bench  2 ct pause 4 x 5 reps

BPA 4 x 40


WOD: Fight gone bad
3 x 5 minute rounds (1 min per exercise for reps)
No rest between stations

Wall balls
Box jumps
KB swings
DB Push press (30/50)
Row for cals
2 min rest

Mwod:  Roll glutes, Roll quads, Roll upper back, Couch stretch, Hamstring stretch


Deadlift:  2 ct pause 5 x 3 reps

Banded Dead bug 4 x 10/10


WOD:  3 RFT

50 Dubs
10 Burpees
Prowler
10 Tire flips



Tues, Aug 20

Mwod:  Roll Traps and chest on post, Roll triceps on barbell, Band tri/at stretch, Stretch wrists


Military Press:  4 x AMRAP @ 80%

Pull ups 4 x AMRAP


WOD:  ALL FOR TIME

3 Rounds- DB Snatch x 8/8, Box Jump x 5, Russian Twists x 20
2 Rounds- Cleans x 8 (85), KB Swings x 12, V up x 20
1 Round-  Thruster x 8 (25/45), Burpee x10, Row 150m

Mwod:  1 lap, Roll upper back with ball on floor, Band lat/tri stretch, stretch wrists


Military Press 4 x AMRAP @ 75%
Pull ups 4 x AMRAP


WOD:  4 RFT

Burbearyball

3 x Bear complex (power clean, push press, front squat, Push jerk)
5 Burpee over bar
15 Wall balls


Thurs, Aug 15th -

Mwod:  1 lap, Roll hips and glutes with ball, Roll quads with roller, Couch stretch,


Lift: Squat 2 ct pause 4 x 5 reps


WOD:  Lunge Buffet 3 RFT

Drunk Lunge left x 20
KB swings x 20
Body rows x 10
Drunk Lunge right x 20
Battle ropes x 20
Row 10 cals

Mwod:  Row 250m, Roll pecs and shoulders on post, Band lat stretch, Banded frog stretch, Roll triceps on barbell


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

Plank rows 4 x 12


WOD:  3 RFT

10 Clean & Jerks (75/145)
5x (5 Pull ups, 10 Push ups, 15 Squats)



Tues, Aug 13


Mwod:  1 lap, Roll calves, Roll glutes, Outside hip stretch on bench, Couch stretch


Deadlift:  2 ct pause 4 x 5 reps

Pull aparts 4 x 50


Wod:  AMRAP in 15 mins

10 Burpees
10 Lunges (5 per)
10 Split jumps
10 Thrusters

Mwod:  30 dubs, Roll glutes with ball, Roll upper back with roller, Band hamstring stretch


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

3 way shoulders 4 x 8/way


WOD:  5RFT (20 min limit)
"Kelly"

400m run
30 Box Jumps
30 Wall balls


Thurs, Aug 8th

Mwod:  1 lap, Roll traps and upper back on floor with ball, Band lat tri stretch, Stretch wrists

Lift: Military Press
 E2MOTM x 8 mins

x8 @ 65%
x20 BPA

WOD:  "the Chief"

Five 3 minute AMRAPs in 19 mins
AMRAP in 3 mins
3 power cleans (95/155)
6 Push ups
9 BW squats

Then rest 1 min and repeat 5 times