Mwod:  Row 2mins, Roll pecs and shoulders on post, Band lat stretch, Couch stretch



Bench :  70% x 2,  75% x 2, 80% x 1, 85% x 1, 90% x AMAP
Triangle Pull aparts 3 x 15


Pull ups 4 x max reps


WOD:  EMOTM x 8

3 Power Cleans (85/155)
5 Box Jumps

MWOD:

smash pecs with lax ball x1min/side
roll lats on roller x1min/side
band lat/tri stretch x1min/side
stretch wrists x1min

LIFT:
work up to conservative 1rm snatch
continue working up to conservative 1 rm clean and press

strict press
2x max reps @75%

WOD:

300

25 pullups (8RM)
50 deadlifts  (55% of WM)
50 push ups
50 db snatches (30/50)
50 landmines (heavy)
50 box jumps (20/24)
25 pullups (8RM)

Mwod:  Row, Roll, Stretch


A) Deadlift:  75% x 3, 80% x 2, 85% x 1, 90% AMRAP

Push ups 3 x max reps (all reps for quality and to improve the push ups)


B)  Pull ups 4 x max reps


C)  WOD:  1 RFT


5 Man makers
10 T get ups (5per)
20 Hip Extensions
30 DB RDL's
40 Kb Swings
50 Battle Ropes

Squat:  75% x 3, 80% x 2, 85% x 1, 90% x AMRAP

Side plank ups 3 x 10/10


WOD:  8 min EMOTM

DB snatch 3/3 (30/50)


3RFT
DB Thursters 12-8-6 reps
Plank rows 12-8-6 reps
1 Arm C&P front squat 6-4-3- reps

(25/45)

MWOD:
Row 250M
Smash front hip/guts side hips with softball or shot put x2min/side
band from rack hip stretch x1min/side
roll lats on pipe x1min/side

LIFT:

Clean and Press anyhow
work up to max single
2x2@90%

WOD:

15-21-9
barbell rows
barbell cleans
barbell front squats

21-15-9
burpees
cal row
battle ropes

40-30-20
knees to elbows
v-ups

MWOD: Row 250M. lax ball pecs on post x1min/side, bully stretch x1min/side, band pec stretch x1min/side

LIFT:
a1) bench press
60% x3
70% x2
75% x1
80% xAMAP

a2) facepulls 4x15

WOD: 12 min EMOTM

deadlift x3
                              > odd
cleans x3

push press x3
                             > evens
front squat x3

Mwod:  Row 2 mins, Roll glutes x 2mins, Banded frog stretch x 2mins, Roll calves with barbell  1min/side


Squat:  70% x 3, 75% x 3, 80% x 1, 85% AMAP
Crab squat walk 3 x 5/way


WOD:

90 Sec stations for reps per round,
30 sec rest

3 rounds

Battle Ropes

Dubs

KB swings

Alt Split squats

Lift:  Military Press:  70% x 3, 75% x3, 80% x1, 85% AMAP

Pull ups 4 x max



WOD:  3-6-9-12-15 reps

DB snatch/arm (25/45)
1 arm OH Lunges/leg
DB Row/arm

Mwod:  Row 2 mins, Roll quads & upper back x 20 passes each, Couch stretch x 2mins/side, Outside hip stretch on bench x 2mins/side


Deadlift 65% x 5, 75% x 2, 80% x 2, 85% x AMAP

Body Rows 3 x AMAP


AMRAP in 20 mins

5 Power Cleans
5 Front Squats
5 RDL's
20 Lunges

MWOD:
Row 250M
roll pecs with lax ball on post x1min/side
smash front side hip with soft ball or shot put x1min/side
hip opener on box x1min/side

LIFT:
Power Snatch
3x3@85%


WOD:
3 RFT

Strict Press 10 (5RM)
Tire Flips x5  big or x12 small
Sled drags > and <
Farmers Carries > and <

MWOD: row 250m, roll lats x20 passes each, roll traps with ball on post x1 min each, t-spine extension over rollers x15, band lat tri stretch x1min/side

Lift
a1) Squat
60%x3
70%x2
75%x1
80%xAMAP

a2) crab walk
4x10/10/10/10

WOD:
50 wall balls
40 kb swing
30 t2b
20 burpee box jumps
10 h.r. push-ups

Mwod:  Row 2 mins, Roll lats x 20 passes each, Roll traps on post with ball x 1 min, Tspine extension over roller x 15, Band lat tri stretch x 1min/side


Military Press:  60% x3, 70% x 2, 75% x 1, 80% x AMAP

Pull ups 4 x max reps


WOD:  2 RFT

20 Burpees
30 Battle Ropes
40 KB swings
30  Goblet Squats
20  Box Jumps

Deadlift 60% x 3, 70% x 2, 75% x1, 80%x AMRAP

Side plank 3 x 8/8

WOD:  3 Rounds for max reps

Push Press
rest 90sec
Pull ups
Rest 90 Sec
Burpees
Rest 90 Sec

Mwod:  Row 2 mins, Roll upper back on floor x 2mins, Roll chest x 2mins, Band lat stretch x 2mins/side


Bench:  60% x 1, 70% x 1, 75% x AMAP

DB rows 3 x AMAP


WOD:

1 RFT

30  Dubs/100 Skips
21 Thrusters (65/115)
50 Russian Twists
21 Power Cleans
30 Row for Cals
21 Push Press
50 Sit ups

MWOD:
Row 250m
Roll lats with pipe x20 passes/side
band lat tri stretch  x1min/side
couch stretch x1min/side
stretch wrists x1min/side

LIFT:
Power Clean
warm ups
3@75%
2@85%
?x1@90-100+%

WOD:
Push Press x4 ------ 10 body rows
Push Press x8 ------ 10 db rows
Push Press x12 ---- 10 barbell rows
Push Press x16 ---- 10 plank rows
Push Press x20 ---- 10 half kneeling rows

Mwod:  Row 2 mins, Roll glutes with ball x 2mins/side, Outside hip stretch on bench x 2mins/side


Deadlift:  60% x 3, 70% x 3, 75% x AMAP

Around the world planks 3 x 10


4FT

20 Weighted Step ups
10 Thrusters
5 Pull ups
5 Push Jerks