Mwod:  Row 250m, Roll glutes and hips with ball, Couch stretch, Roll calves on barbell


Squat 4 x 10 @ 60-65%

Plank with reach 4 x 10/arm


WOD:  4 RFT

5 Renegade manmakers
6 cal Bike/row
7 Power cleans (heavyish)
8 Body Rows



Thurs, Nov 28th

Mwod:  Row/bike x 1 min, Roll upper back & tspine ext over roller, Roll glutes with ball, Outside hip stretch on bench


Military press 3 x 6 + 1 set AMRAP @ 75%

Barbell Rows Same


WOD:  1 RFT

10 Push ups
10 DB RDL's
Row 10 Cals
60 Sec OH Barbell hold (65/95)

20 Push ups
20 Alt DB snatches
20 DB Rows
60 sec OH Barbell Hold

30  Push ups
30 Kb swings
30 DUBS
60 sec OH barbell hold

Mwod:  Row 250m, Roll glutes with ball, Roll quads, Band hamstring stretch


Deadlift 2ct pause:  work up to heavy double

BPA 4 x 25


WOD:  AMRAP in 15 mins

1 Burpee Box jump
2 Push ups
3 Clean & Jerks (95/155)
4 Pull ups

.

Tuesday, Nov26th

Mwod:  Row 250m, Roll chest and shoulders with ball, Band lat stretch, stretch wrists


DB Floor press 4 x 15 reps

Body rows 4 x 15 reps


WOD:  1 RFT

5 T get ups Right arm
15 OH Squat Left arm
50 KB swings
100 Lunges
50 KB Swings
15 OH Squat Right arm
5 T get ups Left Arm

MWOD: Roll upper back and legs, roll glutes with lacrosse ball x 1 minute, bottom squat x 3 minutes

Chin-ups 4 x 8  

Tempo Push-ups 4 x 8 (4-2-0)

WOD:  1 RFT

Push Press x8 (75/135)

Dips x 10

Push Press x 8

DB Front Squat x 15

Push Press x 8

500m Row

Wall Balls x20

Push Press x 8

KB Swings x 25

Push Press x 8

Lunges x30

Nov 21/19

Mwod:  Row 2 mins, Roll glutes/hips with ball x 2 mins each, Roll feet with ball, Frog stretch

Squat 4 x 12 @ 55-60%

W.O.D:

Complete 2 Rounds for reps

30 sec rest between each set

1 min,  DUBS or jump rope

1 min, DB Side raises

1 min, Split jumps

1 min, Leg Raises

1 min, DB Clean & Press (25/45)

BOOTCAMP NOV 11-16 2019

MONDAY

MWOD:
t-spine extensions on roller x20
roll glute med on softball
bottom squat tension

LIFT:
Squat EMOTM 10 min
x5 reps @70%

WOD:

Row 500M > 5 burpees 5 pushups 5 v-ups
Row 400M > 10 KB swings 10 bw lunges
Row 300M > 5 burpees 5 pushups 5 v-ups
Row 200M > 10 KB swings 10 bw lunges
Row 100M > 5 burpees 5 pushups 5 v-ups

TUESDAY

MWOD: 
Chin bar hang x max time
roll lats on softball
chin bar hang x max time
couch stretch

LIFT: MILITARY

4x6+2-4 reps @75%
(perform 6 reps, rest for 20-30 seconds and perform 2-4 more reps)

no money x15

WOD: 12 min AMRAP

15 toes 2 bars
10 box jumps
5 ball slams

WEDNESDAY

MWOD:
hip opener on box
bird dog holds x5 per side with pause
stretch calves

LIFT: DL E2MOTM
x2 DL @60%
+1 rep and plus 5% per round
work up to convervative max effort

WOD:  Polynikes

FOR TIME

50x hand to hand swings
40x wall ball
30x goblet squat
20x KB snatch
10x manmaker
row 500m
10x manmaker
20x kb snatch
30x goblet squat
40x wall ball
50x hand to hand swings

THURSDAY

MWOD:
roll pecs on post
band pec stretch
banded super frog

LIFT: Bench

3x5@80%
x12-15@65%

a2) bodyrow 4x10


WOD: 5RFT

Hang Clean x5
farmers carry x60 feet
20 sit ups