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