Mwod:  Row 2 mins, Roll upper back and lats with roller, Band lat stretch, Stretch wrists



Turkish get up:  10 mins to work up to heavy single/arm.



WOD:  Clean ladder

AMRAP in 15 mins

2 Cleans (65/115)
5 Renegade rows
5 Lunges/leg

*add weight to the bar each round,  work up to max clean double in 15 mins

Mwod:  Row 2 mins, Roll upper back with roller, Stretch wrists, Band lat stretch, Band pec stretch, Band OH stretch



Bench 5 x AMRAP @ 65%

Pull ups 5 x AMRAP


WOD: 40-30-20-10 reps of:

Wall Balls
Alt KB swings
V ups
Battle ropes



Thurs, March 12

Mwod:  Row 2 mins, Roll glutes and hamstrings with ball, Roll upper back, Band hamstring stretch, Outside hip stretch on bench

Deadlift 4 x AMRAP @ 75%

BPA 4 x 30



WOD:  For time

10 Single Arm KB clean to reverse lunge left
10 T get ups (5/5)
10 Single Arm KB clean to reverse lunge right
10 box jumps
15 body rows
15 push ups
15 v-ups
15 box jumps
20 Jump Squats
20 T2B
20 one arm thrusters (10/10)
20 box jumps
30 overhead lunges (15/15)
30 DB snatches (15/15)
30 Russian Twists
30 Jump squats

Mwod:  Row 2 mins, Roll upper back & tspine ext over roller, Stretch wrists, Roll forearms on barbell sleeve, Band lat/tri stretch


EMOTM x 10

3 Cleans
5 Push press

75/145

WOD:  3 RFT

Renegade Rows x 4
Pull ups x 6
ALT DB snatches x 8
Wall Balls x 10
Weighted Split jumps x 12 (6 per)



Tues, March 10th


Squat - time limit 15 mins

 4 sets of AMRAP with 75%

No money 4 x 20 each set


WOD:  For time

10 Burpees 5 push ups 10 Dubs
9 Burpees 5 Push ups 10 Dubs
8 Burpees 5 Push ups 10 Dubs
.
.
.
..
1 Burpee 5 Push ups 10 Dubs

Mwod:  Row 2 mins, Roll upper back and quads, stretch wrists, Bottom squat, Gut smash


Lift:  EMOTM x 10 Mins

1 Deadlift
1 Power Clean
1 Front Squat
1 Push Press
2 Burpees


WOD:  6 min AMRAP
Sit ups x 10
Lying leg raises x 10
V ups x 10
Med ball twist x 20

C) 500m Row

Mwod:  Row 2 mins, Roll quads and calves with roller, Lacrosse ball glutes and hips, Stretch calves, Band hip stretch from rack


Squat 10 x 10 @ 55%, add 5lbs from last week


WOD:  Abdominus 1 RFT-

Farmers walk down & back
V-ups x 30
Hanging leg raises x 10
Hip Extensions x 20

Russian Twists x 50
Landmines x 30
Hollow hold 2 ct x 20
Bench Crunches x 10

Farmers walk down & back
Wipers x 30
KB drill x 20
Stir the pot x 10/10

Burpees x 10
Decline Sit ups x 20
Battle Ropes x 30



Thurs, March 5th


Mwod:  Row 2 mins, Roll chest on post, Band pec stretch, Stretch wrists, Frog stretch


Bench 10 x 10 @ 55%, add 5 lbs


WOD:  3 Rounds for time or AMRAP

200m Row
Pull ups x 6
DB Clean & Press x 12
Step ups x 24
Battle ropes x 36

Mwod:  Row 2 mins, Roll quads & upper back, Roll hamstrings and glutes on box with ball, Band hamstring stretch, Outside hip stretch on bench


Deadlift 10 x 10 @ 55% -add 5lbs from last week
60 sec rest between sets


WOD:  Amrap in 12 mins


Drunk lunge left x 12
KB Swings x 20
Push ups x 10
Drunk lunge right x 12
Battle Ropes x 20
Burpees x 10


Tues, March 3rd


Mwod:  Row 2 mins, Roll upper back with ball on floor, Roll traps with ball on post, Stretch wrists, Band lat/tri stretch


Military press x 4 @ 70% x 8 rounds
BPA x 20


10 min AMRAP

3-6-9

Power cleans (85/135)
v-ups
box jumps (20/24)

MWOD:

1) Roll font and side hip with soft ball + 10 single leg glute bridges/side
2) roll back on peanut or roller + 10 hollow holds
3) roll adductor on roller or ball + x-band walks/side

LIFT:

Complex: work up to 1 round max
clean pull
high pull
clean x2
push press x3


WOD:  For time

6 manmakers
20 dubs
15 v-ups
5 manmakers
15 KB swing
12 Drunk lunges (6 per)
4 manmakers
12 body rows
10 box jumps
3 manmakers
10 Wall balls
8 Push ups
2 manmakers
8 Dips
6 T get ups (3 per)
1 manmaker

Mwod:  Row 2 mins, Roll traps and shoulders on post, Tspine ext over roller with stick x 20, Band lat tri stretch, stretch wrists


EMOTM: 
Military press x 6 @ 65% x 8
BPA x 15


WOD:  15-12-9-6-3 reps

Body Rows
Dubs
KB swings
Box Jumps


Thurs, Feb 27th

Mwod:  Row 2 mins, Roll upper back with roller, Roll glutes with ball,  Banded frog stretch, Band lat stretch

Squat 10 x 10 @ 55%- if successful last week add 5 lbs


WOD:  3 RFT

10 Weighted v ups
10 Burpee broad jumps
10 Knees to elbows
10 Split squats/leg
250m Row

Mwod:  Row 2 mins, Roll chest and shoulders on post, Band lat stretch, Couch stretch


Bench 10 x 10 @ 55%
If all reps were completed last week, add 5 lbs


WOD:  For time (20 min limit)

20 DB Thrusters
20 Cleans (75/145)
20 Push jerks (75/145)
20 Cals on rower
* 4 Burpees on every minute mark




Mwod:  Row 2 mins, Roll quads with roller, Roll glutes with ball, Band hamstring stretch, Outside hip stretch on bench

Deadlift 10 x 10 @ 55%
60 sec rest


WOD:  AMRAP in 15 mins

20 Dubs
20 KB Swings
20 V ups
20 Goblet squats
20 Goblet Lunges

Mwod:  Row 2 mins, Bottom squat x 1 min, Roll quads and hips, Band hip stretch from rack, Stretch calves


Squat 10 x 10 @ 55%
90 sec rest


WOD:  1 RFT


10 T get ups Right arm
15 DB RDL's
20 KB swings
100 Lunges
20 KB Swings
15 RDL's
10 T get ups Left Arm

Mwod:  Row 2 mins, Roll glutes and hips with ball on floor, Outside hip stretch on bench, Band hamstring stretch, Couch stretch


Lift:
Deadlift x 4 @ 70%
Push ups x 4
EMOTM x 10


WOD:

A) EMOTM x 6 mins

2 Renegade Manmakers
15 BPA


B)  EMOTM x 6 mins

10 Weighted Lunges (5per)
10 KB swings



Mwod:  Row 2 mins, Roll traps and shoulders on post, Band lat tri stretch, Stretch wrists, Tspine ext over roller with stick x 20


Lift:  Military Press 5, 3,3,3
Work up to 3 RM
BPA x 30 each set


WOD:  20 minute limit:

5 Box Jumps
10 Pull ups
15 Squats
20 V ups
30 Squats
40 KB swings
30 Squats
20 V ups
15 Squats
10 Pull ups
5 Box Jumps

Mwod:  Row 2 mins, Roll traps and shoulders on post, Roll upper back with two lacrosse balls on floor, Stretch wrists, Band lat/tri stretch


Push Press 5,3,3,1 reps

Pull ups 4 x 5 reps


WOD: 3 RFT

10 Step ups/leg + 150m Row
10 Goblet Squats + 150m Row
10 DB RDLs + 150m Row
10 V ups + 150m Row



Thurs, Feb 13th


Mwod:  Row 2 mins, Roll Glutes and calves with ball on floor, Band hip stretch from rack, Bottom squat


Squat 4 x 8 reps @ 60-65%

Stir the pot 4 x 10/10


WOD:   4RFT

75/145

15 Deadlifts
12 Bar jumps
9 Hang cleans
6 Front squats

Mwod:  Row 2 mins, Roll chest and shoulders on post, Band lat/tri stretch, Stretch wrists


Bench 12/10/8/8+

Rear flys 4 x 15


WOD: 3 RFT

10 Cleans (75/145)
10 Box jumps
10 KB Swings
10 Reverse lunges/leg
10 Push ups



Tues, Feb 11th


Mwod:  Row 2 mins, Roll glutes with ball, Outside hip stretch on bench, Frog stretch, Roll tspine with roller


Deadlift 4 x 8 reps @ 60%

Banded split squats 4 x 10/leg


WOD:  AMRAP in 15 mins

"hang in there partner"

5 DB thrusters
5 Burpees
*While partner hangs from pull up bar

Mwod:  Row 2 mins,  Roll hamstrings on box with ball, roll glutes on floor with ball, Band hamstring stretch, Band hip stretch from rack


Deadlift:  5 @ 65%, 3 @ 75%, 2 @ 85%, 3 x 1 @ 95% OR AMRAP @ 95%


Band Curls 4 x 20


WOD:  All for time

3 Rounds:

5 box jumps
25 Battle ropes
50 Med ball twists

2 Rounds:

8 Renegade rows
12 KB swings
20 DB Thrusters

1 Round:

8 T get ups (4 per)
10 Burpees
250m Row

Thurs, Feb 6th

Mwod:  Row 2 mins, Roll traps and shoulders with ball, Roll front shoulder with barbell sleeve, Tspine ext over roller with stick, 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

8 Burpees

3 Pull ups

6 Lunges/leg

12 KB swings

4 Pull ups

8 Cleans (75/145)

60 sec OH Barbell hold

5 Pull ups

10 RDL's (115/185)

20 Dubs

6 Pull ups

12 Body Rows

24 V ups

7 Pull ups

14 Alt DB Snatch

28 Goblet squats

Mwod: Row 2  mins, Roll quads and upper back, Roll glutes and hips with ball, Frog stretch, Squat hip opener


Squat 5 @ 65%, 3 @ 75%, 3 @ 85%, 3 x 1 @ 95%

Floor DB extensions 5 x 12


WOD:  3-6-9-12-9-6-3 reps of:

Clean & Press (75/145)
Burpees
K2E
Row Cals



Tues, Feb 4th


Mwod:  Row 2 mins, Roll upper back and lats, Roll chest with ball, Band lat/tri stretch, Couch stretch


Bench 5 @ 65%, 3 @ 75%, 3 @ 85%, 3 x 1 @ 95%

DB Rows 15/12/10/8/8+ / arm


WOD:  5RFT

10 KB SDLHP
10 Push Press (75/145)
10 OH Lunges
10 DUBS

Mwod:  Row 2 mins, Roll chest and shoulders, Band lat stretch, Roll front shoulder with barbell


Bench 5 @ 60%, 3 @ 70%, 3 @ 80%, 1 @ 85%, AMRAP @ 90%

No money 5 x 20


WOD:  DB Complex x 6 rounds
(rest only between rounds)

6 Lunges/leg
6 DB snatches/arm
6 Thrusters
6 DB rows/arm
6 DB RDL's



Thurs, Jan 30th


Mwod:  Row 2 mins, Roll hamstrings and glutes with ball, Outside hip stretch on bench, Couch stretch


Deadlift 5 @ 60%, 3 @ 70, 2 @ 80%, 1 @ 85%, AMRAP @ 90%

Band chops 5 x 15/side


WOD:  For time

25-20-15-10-5 reps

Thrusters
Dubs

*2 Turkish get ups/arm after each round

Mwod:  Row 2 mins, Roll upper back/traps/1st rib on ball on the floor, Roll lats with roller, Band lat tri stretch, Stretch wrists


Military Press @ 60% x 8
BPA X 10
EMOTM x 8


 WOD:

Row 500M + 5 burpees 5 pushups 5 v-ups
Row 400M +10 KB swings 10 Lunges (5per)
Row 300M + 5 burpees 5 pushups 5 v-ups
Row 200M + 10 KB swings 10 Lunges (5 per)
Row 100M + 5 burpees 5 pushups 5 v-ups




Tues, Jan 28th


Squat 3 @ 60%, 3 @ 70%, 3 @ 80%, 1 @ 85%, AMAP @ 90%

S.L glute bridges 5 x 10/leg


Football Gone Bad
3 rounds, 1 minute each for max reps
BW Squats
Box jumps (20 inch)
Push-ups
Dubs
Calorie row
REST

Mwod:  Row 2 mins, Stretch wrists, Band lat tri stretch, Band hip stretch from rack



WOD #1:
Death by clean and press (75/145)

Min 1- 1 rep
Min 2- 2 reps
Min 3- 3 reps
Till Failure


WOD #2

21-15-9 reps for time

row for cal
kb swings
v ups
body rows
wall balls
burpees

Mwod:  Row 2 mins, Roll quads, Bottom squat, Roll glutes, Band hip stretch from rack



Squat 5 @ 65%, 3 @ 75%, 1 @ 80%, AMRAP @ 85%

Side plank ups 4 x 10/10


WOD: 15-12-9-12-15 reps

DB front squat
DB RDL
Burpees
Body Rows



Thurs, Jan 23rd


Mwod:  Row 2 mins, Roll upper back with roller + t spine ext x 20, Roll triceps & forearms on barbell collar, Hip opener


Bench 5 @ 65%, 3 @ 75%, 1@ 80%, AMRAP @ 85%

Face pulls 4 x 12 with 2 ct hold each rep


-Partner WOD-

AMRAP in 8 mins

5 Power Cleans (85/155)
7 V ups
9 Box jumps
(Go round for round with your partner for total rounds)

-3 mins rest-

AMRAP in 8 mins (for total partnership cals)
Partner 1 – Row (cals)
Partner 2 – 6 Lunges/leg (25/45)

Mwod:  Row 2 mins, Roll glutes with ball, Outside hip stretch on bench, Roll upper back with roller


Deadlift:  5 @ 60%, 3 @ 70%, 1 @ 80%, AMRAP @ 85%

Face pull 4 x 25


WOD:  3 Rounds

4 mins EMOTM

7 Thrusters
7 Box Jumps

1 min rest

4 mins EMOTM

7 Jump squats
7 Wall balls

1 min rest

4 mins EMOTM

7 Body rows
7 K2E


Tues, Jan 21st

Mwod:  Row 2 mins, Roll chest on post, Band lat/tri stretch, Couch stretch, Stretch wrists


Military press & Push press x 4 sets

Each set start with 75% of military press for 3 reps, then push press more reps AMRAP

Pull ups 4 x AMRAP


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 2 mins, Roll traps and shoulders with ball, Tspine ext over roller, Band lat/tri stretch, stretch wrists


Lift:  Push Press- work up to 5 RM

OH band pull aparts after every set x 15


WOD:  4 RFT

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



Thurs, Jan 16


Mwod:  Row 2 mins, Roll calves with barbell, Stretch calves, Roll quads, Band hip stretch from rack


Squat 5 @ 60%, 3 @ 70%, 1@ 75%, AMRAP @ 80%

Face pulls 4 x 20


WOD:  AB burner

20 Stir the pot
20 V ups
20 Landmines
20 Banded deadbug
10 Ab wheel
1 min plank
30 Wipers
30 Russian twists
30 Hip ups
30 Med ball toe touches
10 T get ups (5 per)

Mwod:  Row 2 mins, Roll chest and shoulders with ball on post,  Band lat stretch, Tspine ext over roller x 20


Bench 5 @ 60%, 3 @ 70%, 1@ 75%, AMRAP @ 80%

Band crab walks 3 x 20/20/20/20


WOD:  3 Rounds for time

10 Thrusters (75/115)
10 Burpees
10 Pull ups
10 Box Jumps
10 Step ups (5 per)
10 Dubs
10  RDLs
10 Stir the pot (5 per direction)
10 V ups
10 KB swings



Tues, Jan 14th


Mwod: Row 2 mins, Roll hamstrings on box with ball, Outside hip stretch on bench, Roll upper back with roller, Couch stretch


Deadlift  3 @ 60%, 2 @ 70%, 1 @ 75%, AMRAP @ 80%

DB Extensions on floor 4 x 15

WOD:  Naughty 20....KB Edition

2 Rounds for time
20 reps each, try to use the same KB for all exercises

20 Alternating arm swings
20 Drunk Lunges (10 per)
20 Sumo High Pulls
20 Goblet squats
20 1 arm C+P (10 per)
20 1 arm Rows (10 per)

Mwod:  Row 2 mins, Roll adductors (inside of thigh) on roller x 20 passes/side, Frog stretch, Wrist stretch

Clean skills x 6 mins

Clean pull x 2
High Pull x 2
Full Clean x 1

Work up to heavy single
.
.

WOD:  FOR TIME

20 Wall balls
20 Sit ups
20 Box jumps

20 Vups
20 Dubs
20 BB RDL's (95/185)

20 K2E
20 KB swings
20 Bike cals

20 Burpees
20 Standing split squats (10 per 25/45)
20 DB Thrusters (25/45)

Mwod:  Row 2 mins, Roll upper back with roller, Roll glutes and hips with ball, Band hip stretch from rack, Hamstring stretch


Deadlift 5 @ 50%, 3@ 60%, 1 @ 70%, AMRAP @ 75%

Body rows 4 x 15 reps


WOD:  4 RFT

3 Clean & Jerk (75/135)
6 Sit ups
9 Wall balls
12 Plank rows (6 per)
15 Dubs



Thurs, Jan 9th

Mwod:  row or bike 2 mins, Roll upper back + tspine ext over roller with stick x 20, Stretch wrists, Band pec stretch


Military Press 5 @ 50%, 3 @ 60%, 1 @ 70%, AMAP @ 75%

Pull ups 4 x AMAP


WOD:  3 Rounds, 1 min at each station, each round for reps

Push press (75/135)
Battle Ropes
BW split jumps (30sec per leg)
KB swings
Band curls

2 mins rest

Mwod:  row 250m, Roll quads, Roll glutes and hips with ball, Bottom squat minimum 1 min, Band hip stretch from rack


Squat 5 @ 50%, 3 @ 60%, 1 @ 70%, AMAP @ 75%

Push ups with 5 ct decent 4 x 6 reps
BPA 4 x 20



WOD:  40-30-20-10 reps of:

Walking lunges (25/45)
Russian twists
KB swings




Tues, Jan 7th

MWOD:  Row 250m, Roll quads, Roll chest with ball on post, Stretch wrists, Band lat/tri stretch


Bench 5 @ 50%, 3 @ 60%, 1 @ 70%, AMAP @ 75%

Band crab walk 4 x 20/20


WOD:  52 Pick up (no face cards)

Hearts:  DB Push press
Diamonds:  DB Row (2 DB's)
Spades:  Alt DB snatches
Clubs:  Goblet Squats

Ace:  10 burpees