230621

MWOD

Elevated lateral lunge 2 x 10/10

Couch stretch 2 x 30s each

LIFT

Squat clean 4 x 4

Single leg box jumps 4 x 10/10

WOD

10 rounds for time of:

10 DB thrusters

100 m sprint or row

230620

MWOD

Banded good mornings 2 x 10

Prayer cat cow stretch 2 x 10

Step up 2 x 8/8

LIFT

Military press 4 x 4

Side plank ups 4 x 8/8

WOD

25 deadlifts

800 m row/run

230610

MWOD

A1) db external rotation 2 x 8/8

A2) pray stretch cat cows 2 x 10

LIFT

Push press 5 x 1

High to low woodchoppers 5 x 6/6

WOD

AMRAP 15 mins

50 double unders

25 ft OH walking lunges, arm 1

25 ft OH walking lunges, arm 2

M: 50 lb

F: 35 lb

230606

MWOD

Banded good mornings 2 x 10

1/2 kneeling face pulls 2 x 10

LIFT

Deadlift 5 x 1

Deadbugs 5 x 12

WOD

Complete as many rounds as possible in 10 mins:

5-10 strict handstand push ups (or 10 push ups)

20 pulls on the rower for max calories

230531

MWOD

A1) bird dog 2 x 12 total

A2) glute bridges 2 x 12

A3) SA lat pull down 2 x 10/10

LIFT

Deadlift 5 x 2

Deadbugs 5 x 12 total

WOD

5 rounds for max reps of

BW bench press

Pull ups

230530

MWOD

Kb windmill 2 x 8/8

Wall slides 2 x 10

LIFT

Push press 5 x 2

stability ball pass throughs 5 x 14

WOD

15 min AMRAP

19 wall balls

19 cal row

F: 14 lb to 9ft

M: 20 lb to 10ft

230525

MWOD

A1) banded Kb swing 2 x 10

A2) KB bottoms up press 2 x 6/6

LIFT

Clean and jerk 5 x 3

V sit hold 5 x 30s

WOD

15 mins - as many reps as possible of:

50 box step ups

50 jumping pull ups

40 lunges

40 burpees

30 toes to bar

30 push ups

230524

MWOD

A1) bottoms up kb press 2 x 8/8

A2) bear kick through 2 x 12 total

LIFT

B1) push press 5 x 3

B2) plank hold 5 x 30s

WOD

10 rounds for time of:

5 Front squats

5 hand stand push ups or regular push ups

F: 145lb

M: 204lb

230523

MWOD

Skip 2 mins

A1) BW split squat 2 x 10/10

A2) squat hold 2 x 30s-1min

LIFT

A1) Deadlifts 5x3

A2) Deadbugs 5 x 14 total

WOD

CINDY - 20 min AMRAP

5 pull ups

10 push ups

15 air squats

230509

MWOD

A1) DB RDLs 3 x 10

A2) plank pull through 3 x 12

LIFT

B1) Deadlift 3 x 6

B2) bird dog 3 x 12

WOD

15 min EMOM

45 sec Ring hold

12 med ball cleans

7 Devils press

230508

MWDO

A1) dead hang x 2

A2) wall slides 2 x 10

LIFT

B1) Push press 3 x 6

B2) plank band pulls 3 x 8/8

WOD

20 mins of

1 mile run then complete AMRAP of:

7 strict toes to bar

14 handstand shoulder taps

230506

MWOD

glute bridges 2 x 12

His dips 2 x 10/10

LIFT

Power clean 2 x 8

Split jerk 2 x 8

WOD

3 x run down and back

20 DB thrusters

2 x run down and back

15 DB thrusters

1 x run down and back

10 DB thrusters

230503

MWOD

Dead hang 2 x max time

Banded good mornings 2 x 10

Weighted deadbugs 2 x 12

LIFT

Deadlifts 3 x 8

Hanging knee tucks 3 x 8-10

WOD

4 rounds for time of:

10 strict ring dips

Run/row 400 meters

230501

MWOD

Skipping 2 mins

Roll legs and glutes

A1) Kneeling squat 2 x 8/8

A2) Banded crab walk 2 x 10/10

LIFT

B1) BB back squat 5 x 3

B2) Weighted hollow hold 5 x 8

WOD

Deadlift weight increase, 1 rep each minute, deadlift for as long as possible

RX:

Men start with a 275lb bar (10lb increase)

Women start with a 185lb bar (20lb increase)

230425

MWOD: smash glutes with soft ball

Barbell smash abductors

LIFT: Front squat 5x3

Dragon flags 5x10

WOD: 4 rounds

400m row

20 ring dips

230424

MWOD

A1) Banded hip mobility 2 x 30 s

A2) Wall slides 2 x 10

A3) Dead hang 2 x max time

LIFT

Snatches 4 x 4

Bird dog 4 x 12 total (3 sec hold)

WOD

AMRAP 10 mins:

12 DB deadlifts

9 DB hang squat cleans

6 DB push jerks

F: 35lbs

M: 50lbs

230414

MWOD: 1/2 kneeling KB weight shift

Super front rack 1min/side

LIFT: Front squat 5x4

Plank KB drag through 5x8/8

WOD:

3 rounds, each for time of:

15 clean + jerks

30 cal bike

230413

Mwod: Hip windmill 2x10

Split stance rock 2x8/8

Prayer stretch 2x30s

Lift : Hang Cleans 3x5

Lat pull down 3x12

WOD: 5x3min rounds

10 back squats

10 box jumps

Row for max cals

3 min rest in between sets

230412

MWOD

Plank band pull 3 x 8/8

T spine prayer stretch 3 x 10

Lift

Push press 5 x 5

Palof press rotation 5 x 10/10

WOD : For time

5 Thrusters

10 GHD sit ups

10 Thrusters

15 GHD sit ups

15 Thruster

20 GHD sit ups

Accessories

TRX row 3 x 12

DB RDL 3 x 10

Face pulls 3 x 10

230407

LIFT

A1) Overhead squat 4x6

A2) bench leg adduction 4 x 10/10

WOD: 18 min AMRAP

500 meter row

10 alternating pistol squats

12 KB swings