Mwod:  Row 250m, Roll glutes, roll calves, Roll quads, couch stretch


LIFT:  Squat x 4 reps
Work up to heavy set, take off 5% and complete an AMRAP drop set


WOD:

For Time
10 Reverse goblet lunges (5 per)
10 Body rows or 5 Pull ups
max thrusters in one set

repeat until you have done 100 thrusters


Tuesday, Oct 1st


Mwod:  Row 250m, Roll chest on post, Stretch wrists, Band lat/tri


Lift:  Floor Press 4 x 12 reps
DB Rows 4  x12/arm


WOD: 

25 Forever!
1 RFT

25 DB RDL's
25 Dubs
25 Wall Ball Sit ups
25 DB Clean & Press
25 Body rows
25 Box Jumps
25 DB Front Squats
25 KB Swings
25 Burpees
25 Cal Row/bike

Mwod:  1 lap, Roll quads and calves, Couch stretch, Stick ext rot. stretch

A)  Band crab walk forward and back  x 20/20
A2)  SL Glute bridge 3 x 10/10

Lift:  Squat: x 8 reps (20 min time limit)
Work up to heavy set of 8 reps, take off  5% for 1 drop set


WOD:  For time

KB swings x 10
1 Burpees
KB Swings x 10
2 Burpees
.
.
.
10 KB swings
10 Burpees

Time?  Repeat in reverse




Thursday, Sept 19th


Mwod: 1 Lap, Roll chest with ball, Band lat stetch, Roll upper back with ball on floor


Bench 5 @ 75%, 3 @ 85%, 1 @ 95%, AMRAP 2 ct pause @ 85%

No money 4 x 20

WOD:  1 RFT

"Caya Masa"

Burpees x 1 min
5 Turkish get ups per arm
Jump rope x 1 min
5 DB Clean & Press per arm (30/50)
Push ups x 1 min
Row 300m
V-ups x 1min
5 DB Snatches per arm (30/50)
Side DB raises x 1min
5 Turkish get ups per arm

Mwod:  1 lap, Roll glutes, Band hamstring stretch, Band hip stretch from rack


Deficit Deadlift off plate 4 x 6 reps- work up to heavy set of 6

McGill curl ups 3 x 10/10


WOD:  Tabata something else

6 rounds at each station, 20 on/10 off

Goblet squats
Push ups
Row
Battle ropes
Split jumps



Tuesday, Sept 17th

Mwod:  1 lap or row 250m, Roll chest and traps on post with ball, band lat/tri stretch, stretch wrists


Lift:  Military 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)

BPA x 20 every set



WOD:  For time:

2 Pull ups
4 T-get ups/arm
6 Burpees

3 Pull ups
6 OH Lunges/leg
12 KB swings

4 Pull ups
8 Cleans (85/145)
60 sec OH Barbell hold

5 Pull ups
10 RDL's (115/185)
20 Dubs

6 Pull ups
12 Body Rows
24 T2B

Mwod:  Row 250m, stretch wrists again, Band hip stretch from rack, Band lat tri stretch


The Bear Prowl

7 Rounds for max load

1 RDL
1 Power Clean
1 Front Squat
1 Push Press
1 Push Jerk
Prowler > <

Thursday, Sept 12th

MWod:  Skip x 100, Roll calves, Roll glutes, Couch stretch

Lift:  Squat  5 @ 75%, 3 @ 85%, 1 @ 95%, AMRAP @ 85% 2 ct pause

Stir the pot 4 x 10/10

WOD:  1 RFT

50 Weighted Hollow holds 2 ct

10 Lunges/leg (25/45)

40 Sit ups

10 Lunges/leg

30 DB Snatches (15 per)

10 Lunges/leg

20 DB RDL's

10 Lunges/leg

10 Burpees

10 Lunges/leg

Mwod:  Row 250m, Roll upper back with roller,  Stretch wrists, band lat/tri stretch


Bench 3 @ 70%, 3 @ 80%, 3 @ 90%, AMRAP @ 80% with 2 ct pause

Band forward and back walk with band around ankles 4 x 15/15


WOD:  "Dirty 30"

30 Box jumps
30 DB Push press
30 KB swings
30 ALT DB snatches
30 Jump squats
30 Burpees
30 Lunges (15 per)


Tuesday, Sept 10th

Mwod: Row 250m, Roll all areas of legs with roller, Roll glutes and hips with ball, Frog stretch


Deadlift 5 @ 75%, 3 @ 85%, 1 @ 95%, AMRAP @ 85% with 2 ct pause

DB front raises 4 x 15


WOD: #1  - Partner thrusters for reps in 8 mins (75/145)


WOD#2 - 50-10-50 reps of:

Dubs
Burpees

Mwod:  Row 250m, Roll chest with ball on post, Band lat stretch, Frog stretch


Lift:  Bench (add 5lbs to working max)

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

Face pulls 4 x 20


WOD:  1 RFT

250m Row
5 Push Press (75/145).....50 Dubs
5 Push press.....40 v ups
5 Push press.....30 Battle ropes
5 Push press....20 Body rows
5 Push press.....10 Burpees
500 m row



Thurs, Sept 5th


Mwod:  1 lap, Roll glutes extensively with ball, Band hip stretch from rack, Roll feet with ball


Deadlift 3 @ 70%, 3 @ 80%, 3 @ 90%, AMRAP @ 80% with 2 ct pause


Cossack squats 3 x 10/10


WOD:  4 RFT

10 Split squats/leg
20 Russian Twists

10 One arm C & Press/arm
20 Goblet squats (35/53)

10 T get ups (5 per arm)
20 Wipers