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