Mwod:  1 lap, Roll upper back with roller + tspine ext, stretch wrists, Outside hip stretch on bench


WOD:  1RFT

5 Push Press (75/115) + 10 Manmakers
5 Push press + 15 Burpees
5 Push press + 20 Push ups
5 Push press + 25 Body Rows
5 Push press + 30 Rope slams
5 Push Press + 35 Wall balls
5 Push press + 40 V ups
5 Push Press + 45 KB swings
5 Push Press + 50 Russian Twists



Finished?  100 Band pull aparts



Thursday, July 18


Mwod:  1 lap, Roll quads and calves, Roll glutes, Stretch calves, Bottom squat


"Diamond cutter"

250 squats for time

*5 burpees EMOTM


Finished?  Prowl x 4 trips

Mwod:  1 lap, Roll upper back and lats, Stretch wrists, Band lat/tri stretch, Bottom squat


Two girls one WOD

WOD #1:  "Grace"  30 Clean & Jerks for time (95/135)

WOD #2: "Nicole" AMRAP in 15 mins

400m Run
Max Pull ups

Score is Pull ups (keep them as clean as possible)


Tues, July 16th

Mwod:  1 lap, Roll arms on barbell sleeve, Roll glutes on ball, Band hip stretch from rack, Band pec stretch

"Dead Thrubbin" for time

25 DB thrusters (25/45)
5 Deadlifts (70%)
50 Dubs

20 Thrusters
5 Deadlifts
40 Dubs

15 Thrusters
5 Deadlifts
30 Dubs

10 Thrusters\
5 Deadlifts
20 Dubs

5 Thrusters
5 Deadlifts
10 Dubs

Mwod:  1 lap, Roll glutes with ball, Outside hip stretch on bench, Band hamstring stretch


Lift:  Deadlift:  10-9-8-7-6-5-4-3-2-1 reps

Start at 55-60% and add 10lbs each set (5/side)


WOD:  7 RFT

Lucky #7

7 Thrusters
7 Renegade Rows
7 Vups
7 KB Swings



Thursday, July 11th

Mwod:  1 lap, Roll traps & upper back with ball on floor & post, Band lat stretch

Lift:  Military Press- test 2 RM

B1)  Push press 3 x 4 reps @ above weight
B2)  3 x 30 BPA


WOD:  10 RFT

Prowler sprint one way
Tire flip x 6
Burpees x 6

Mwod:  1 lap, Roll quads and calves with roller, Roll glutes with ball, Roll chest with ball against post

Lift:  Squat 2 ct pause 4 x 5 reps


WOD:  Try to complete in 20 minutes:

5 strict Pull ups
10 Push ups
15 Squats
10 Strict pull ups
20 Push ups
30 Squats
20 KB swings
30 Squats
40 KB swings
30 Push ups
20 Squats
10 Strict pull ups
15 Squats
10 Push ups
5 Strict Pull ups


Tuesday, July 9th

Mwod: 1 lap, Roll chest with ball on post, Band lat/tri stretch, Band pec stretch

Lift:  Bench AMRAP @ 70% x 4 sets

WOD: 4 RFT

5 Squat cleans
10 Push Press (75/115)
15 Lunges/leg

Tuesday

MWOD:
chin bar hang
floss pecs/delts on KB or softball
stretch calves

LIFT: Push Press

work up to 3RM
3x5@85-90% of 3RM

WOD:
in teams of two
amrap 20 minutes

25 KB swings
15 sit ups
5 box jumps

one member will run 400 feet (sidewalk and back) while the other completes rounds from amrap, upon their return they will switch off. repeat until time is up.

Wednesday 

MWOD:
cossack pauses
floss glute and tfl on soft ball
bottom squat hold + stand holds

LIFT: Squat

10x2@70%
45seconds rest

WOD: 40-30-20

drunk lunges
russian twists
v-ups
wipers 


Thursday

MWOD:
hip band split squats
x-band walks
pigeon glute bridges

LIFT: 4RFT

x10 DL @65%
x20 bench presses @50%

WOD:  For time

30 cleans
1000m row
25 pullups
100 dubs
50 burpees

Tuesday

MWOD:
row 250
couch stretch
roll quads

LIFT: DL

deficit DL
4x6@75%

standing trunk rotations
4x12

WOD: 3RFT

30 burpees
40 sit-ups
50 waking DB lunges

Wednesday

MWOD:
t-get-ups
band lat tri stretch
floor slides

LIFT: 4 RFT

10 push presses
200m row

WOD: EMOTM x12 minutes

even:
x5 burpees
x max DB thursters

odd:
x5 push ups
x max v-ups

score is number of DB thrusters and V-ups

Thursday

MWOD:
dubs practice
bottom squat
roll adductors
kneeling adductor stretch
bottom squat

LIFT: Squat
work up to 5RM
x20@75%

bandpullaparts
x20

WOD:  AMRAP 12 min

5 box jumps
10 body rows
15 wall balls
400 foot pinch grip run

Tuesday

MWOD:
Row 250m
couch stretch
chin bar hang
roll pecs

LIFT:

EMOTM x10min

x5 bench press@75%
x10 body rows

WOD: 21-15-9

hand cleans
pullups
hip-ups


Wednesday

MWOD
band hip split squat + stretch
single leg glute bridge holds
roll back

LIFT: DL

3x5+2-3@80%

standing band crunches

x10

WOD: for time

40 KB swings
30 slider pikes
20 DB squat jumps (20's/30's)

30 Goblet squats (30/50)
20 DB thrusters (25/40)
10 plyo push ups

20 burpees
15 DB snatches/side
10 toes to bar

Thursday

MWOD:
Band lat tri stretch
stretch wrists
hip opener on box

LIFT:

AMRAP in 10 min

clean and press
x10
hip ups
x12
russian twists
x15/side

WOD: FOR TIME

Row 100M
25 body rows
20 DB lunges/leg
row 200m
25 body rows
20 DB lunges/leg
row 300m
25 body rows
20 DB lunges/leg
row 400m
25 body rows
20 DB lunges/leg
row 500m
25 body rows
20 DB lunges/leg