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