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