Mwod:  Row 250m, Roll upper back with lacrosse ball, Roll chest on post, Stretch wrists, Band lat stretch


Bench 4 @ 70%, 4 @ 80%, 4 @ 90%, 4 + 80%

Pull aparts/No money 3 x15/15


WOD:  Every 2 mins on the 2 minutes x 8:

8 Thrusters (75/95)
8 Cleans
8 RDL's

Squat add 5lbs to WM
6 @ 60%
6 @ 70%
6+ @ 80%

SL Glute bridges 3 x 8/leg


WOD:  Max reps in 15 mins

5 mins each

10 Cal row
10 BOdy rows

10 Burpees
10Alt DB snatch

10 T2b
10 Box jumps

Mwod:  Row 250m or skip 100, Stretch wrists, Band lat/tri stretch, Roll glutes with ball


Military Press 4 @ 70%,4 @ 80%, 4 @ 90%, AMRAP @ 80%

DB Row 4 x 12/arm


WOD:  5RFT

5 Pull ups
6 Clean & Jerk (95/155)
12 Vups

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:


6 manmakers
20 dubs
15 v-ups
5 manmakers
15 KB swing
12 side bends
4 manmakers
12 body rows
10 box jumps
3 manmakers
10 t2b
8 drunk lunges/arm
2 manmakers
8 wall balls
6 single arm KB clean and squat/arm
1 manmakers
6 strict pullups
4 t-get-ups/side

MWOD:
1) Row 200M
2) roll legs and upperback
3) roll glutes with ball
4) couch stretch x1min/side

LIFT:

a1) bench
+5lbs to working max

6@60%
6@70%
6@80%

a2) butt walks
3x10/10

WOD:

12 min amrap

3 tuck jumps
5 v-ups
7 sit-ups
9 push ups
walking lunges  down and back

Mwod:  Row 250m or skip 100

Roll quads & upper back
Roll glutes with ball
Stretch calves


Squat:  Coaches choice

McGill curl ups 3 x 10/side


WOD: 1 min stations x 3 rounds, rest 2 mins between rounds

For reps

Wall Balls
KB Swings
Box Jumps
Alt DB snatch (30/50)
Row for Cals

Military 6 @ 60%, 6 @ 70%, 6 @ 80%, AMRAP @ 70%

Pull ups 4 x 3 reps


WOD:  1RFT

10 Push press (85/145)
200m row
8 Push press
10 Body rows
6 Push press
300m Row
4 Push press
10 Barbell row
2 Push press
400m Row

Mwod: Row 250m, Roll glutes with ball, Pre squat hip opener, Band hamstring stretch


Deadlift:  5 @ 65%, 5 @ 75%, 5 @ 85%, 5 @ 75%

Band BPA (OH, Under, Over) 3 x 12/12/12


WOD:  EMOTM x 12 minutes

2 Front Squats (75/95)
4 Burpees
8 KB swings

Mwod:  Roll lats, Roll chest and shoulders on post, Tspine ext over roller, Band lat tri stretch


Military Press:  Coach's choice

Bent Rows 3 x 12


4RFT

10 Front Squats (75/95)
10 SDLHP
20 Split squats
40 Dubs

DL
5 @ 75%
3 @ 85%
2 @ 95%
AMRAP @ 75%

Band choppers 3 x 10/10


WOD:  21-15- 9 reps of

Push press (85/115)
V ups
RDL
Wall Balls

Mwod:  Row250m, Roll chest and shoulders on post, stretch wrists, Band lat/tri stretch
or
Sit on the floor and talk


Bench 5 @75%, 3@ 85%, 2  @ 95%, AMRAP @ 75%

Band crab walk 3 x 10/10

WOD:  4RFT

5 Cleans (85/135)
10 Walking Lunges DB Front rack
5 Chins
10 Push ups

Mwod:  Row 250m, Roll glutes with ball, Couch stretch, Outside hip stretch on box, Roll feet with ball


Deadlift 3 @ 70%, 3 @ 80%, 3 + @ 90%

KB Drill 3 x 10/10


WOD:  Dirty 30 for time

Thrusters (25/45)
V-ups
Goblet Squat (30/50)
Body rows
Lunges (25/45)
Battle ropes
Sit ups
Dubs

Bench 4 @ 70%, 4 @ 80%, 4+ @ 90%

Face pulls 3 x 20


WOD:  AMRAP in 15 mins

Deadlift ladder

Deadlift x 3 (95/155)
Burpee over bar x 6
Push ups x 12

*add 20lbs to your bar each round

Mwod:  Row 250m, Roll glutes with ball, Outside hip stretch on bench, Band hamstring stretch


Deadlift 5 @ 65%, 5 @ 75%, 5+ @ 85%

Stir the pot 3 x 10/10


4 RFT

10 Front squats (75/95)
15 DB RDLs (35/55)
20 Walking Lunges (10 per- 30/45)

Bench 5 @ 65%, 5 @ 75%, 5+ @ 85%

Body rows 3 x 15


WOD:  12 min AMRAP

4 Cleans (85/135)
8 T get ups (4/arm 20/30)
16 Wall Balls