Mwod:  Row 250m, Roll quads with roller, Roll glutes with ball, Roll chest on post, Couch stretch


The 12 Days of Christmas!

Just like the song...


1 Deadlift (70%)
2 Burpees
3 Push ups
4 Lunges/leg (25/45)
5 Pull ups
6 Dubs
7 DB Clean & Press (30/50)
8 V-ups
9 Goblet Squats (30/50)
10 Body Rows
11 KB swings
12 Box Jumps

Mwod:  Row 250m, Roll shoulders and traps on post with ball, Tspine ext over roller with stick in snatch grip, Band lat/tri stretch


Military Press @ 85%
Pull ups

AMRAP in 12 mins


WOD:  All for time

3 Rounds: 

5 box jumps
25 Battle ropes
50 Med ball twists

2 Rounds:

8 Renegade rows
12 KB swings
20 DB Thrusters

1 Round:

8 T get ups (4 per)
10 Burpees
250m Row


Thursday, Dec 19th


Squat 4 x 4 @ 85%-90%

Plank walk 3 x 6/6


WOD:  Abdominus 1 RFT

20 Hip ups
20 Russian Twists
20 Weighted hollow holds
20 Landmines
20 Dead bugs
20 K2E
20 Reverse Burpees

Mwod:  Row 250m,  Roll upper back and lats on pipe, band lat/tri stretch, Stretch wrists, Couch stretch


Close grip bench 12/10/8/8+

Pendlay rows 4 x 12


WOD:  4 RFT

5 Front squats (75/135)
15 KB swings
10 DB Push press (25/45)
10 Pull ups
15 Sit ups


Tuesday, Dec 17th


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


Deadlift  2 @ 70%/80%/90%, AMRAP @ 95%

Side plank band row 4 x 15/15


WOD:  40 Isn't so bad

40 Alt DB snatches (30/50)
40 Push ups
40 Vups
40 Thrusters (25/45)
40 DB RDLs (30/50)
40 Body rows
40 Flutter kicks
40 BPA
40 Walking lunges (25/45)

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


Deadlift: 5 @ 65%,75%, 85%, AMRAP @ 90%

Hollow ups 4 x 10


WOD:  EMOTM x ???

6 Goblet Squats
3 DB Clean & Press

* add 1 rep to DB C&P per round



Thurs, Dec 12th


Mwod:  Row 250m, Roll chest and shoulders with ball, Stretch wrists on floor, Band hip stretch from rack


Push press x1 + Jerk x 1
Work up to heavy single in 12 mins


WOD: FOR TIME & for Angela!

Row 100M
25 body rows
10 Reverse DB lunges/leg

row 200m
25 body rows
10 OH DB lunges/leg

row 300m
25 body rows
1 Walking DB lunges/leg

row 400m
25 body rows
10 OH lunges/leg

row 500m
25 body rows
10 Reverse DB lunges/leg

Mwod:  Row 250m, Roll upper back with roller, Roll glutes and hips with ball, Band hip stretch from rack, Stretch calves

Squat 4 x 6 reps @ 70-75%

Around the world plank 4 x 6/6


WOD:  3 RFT

Farmers walk down & back
20 Dubs
15 DB RDLs
10 Split Squats
5 Pull ups


Mwod:  Row 250m, Roll chest and traps on post, Overhead shoulder stretch, Band lat stretch


Close grip bench 15/12/10/10+

Bent rows 4 x 12


WOD:  4 RFT

21 KB swings
12 Push ups
10 cals bike/row
21 Goblet squats
12 Body rows

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


DB Floor Press 4 x 12 reps

DB Rows 4 x 12/arm


WOD:  Hit the deck

Spades  DB Push press
Clubs  ALT DB snatch
Hearts  DB RDLs
Diamonds Lying leg raises

ACE:  5 Burpees



Mwod:  Row 2 mins, Roll glutes and hips with ball, Band hamstring stretch from rack, Band hip stretch from rack


Deadlift
x 3 @ 60%, 70%, 80%,
AMRAP @ 85%

Side plank banded rows 4 x 15/15


WOD:  EMOTM x 12

2 Push ups
3 Burpees
6 KB swings
     

Mwod|:  Row 2 mins, Roll lats on roller, Band lat/tri stretch, Stretch wrists


Lift:  Military press @ 80% & Pull ups

AMRAP in 12 mins


WOD:  7 RFT

7 Power Cleans (95/155)
7 Wall balls
7 Lunges/leg
7 Sit ups


Mwod:  Row 2 mins, Roll glutes with ball, Roll quads & upper back with roller, Banded split squats x 10/leg


Squat 4 x 8 @ 65%-70%


WOD:  Fran & Frans daughter (Mod)

21-15-9-15-21 reps of:

DB Thrusters
DUBs
Body rows

Mwod:  Row 250m, Roll glutes and hips with ball, Couch stretch, Roll calves on barbell


Squat 4 x 10 @ 60-65%

Plank with reach 4 x 10/arm


WOD:  4 RFT

5 Renegade manmakers
6 cal Bike/row
7 Power cleans (heavyish)
8 Body Rows



Thurs, Nov 28th

Mwod:  Row/bike x 1 min, Roll upper back & tspine ext over roller, Roll glutes with ball, Outside hip stretch on bench


Military press 3 x 6 + 1 set AMRAP @ 75%

Barbell Rows Same


WOD:  1 RFT

10 Push ups
10 DB RDL's
Row 10 Cals
60 Sec OH Barbell hold (65/95)

20 Push ups
20 Alt DB snatches
20 DB Rows
60 sec OH Barbell Hold

30  Push ups
30 Kb swings
30 DUBS
60 sec OH barbell hold

Mwod:  Row 250m, Roll glutes with ball, Roll quads, Band hamstring stretch


Deadlift 2ct pause:  work up to heavy double

BPA 4 x 25


WOD:  AMRAP in 15 mins

1 Burpee Box jump
2 Push ups
3 Clean & Jerks (95/155)
4 Pull ups

.

Tuesday, Nov26th

Mwod:  Row 250m, Roll chest and shoulders with ball, Band lat stretch, stretch wrists


DB Floor press 4 x 15 reps

Body rows 4 x 15 reps


WOD:  1 RFT

5 T get ups Right arm
15 OH Squat Left arm
50 KB swings
100 Lunges
50 KB Swings
15 OH Squat Right arm
5 T get ups Left Arm

MWOD: Roll upper back and legs, roll glutes with lacrosse ball x 1 minute, bottom squat x 3 minutes

Chin-ups 4 x 8  

Tempo Push-ups 4 x 8 (4-2-0)

WOD:  1 RFT

Push Press x8 (75/135)

Dips x 10

Push Press x 8

DB Front Squat x 15

Push Press x 8

500m Row

Wall Balls x20

Push Press x 8

KB Swings x 25

Push Press x 8

Lunges x30

Nov 21/19

Mwod:  Row 2 mins, Roll glutes/hips with ball x 2 mins each, Roll feet with ball, Frog stretch

Squat 4 x 12 @ 55-60%

W.O.D:

Complete 2 Rounds for reps

30 sec rest between each set

1 min,  DUBS or jump rope

1 min, DB Side raises

1 min, Split jumps

1 min, Leg Raises

1 min, DB Clean & Press (25/45)

BOOTCAMP NOV 11-16 2019

MONDAY

MWOD:
t-spine extensions on roller x20
roll glute med on softball
bottom squat tension

LIFT:
Squat EMOTM 10 min
x5 reps @70%

WOD:

Row 500M > 5 burpees 5 pushups 5 v-ups
Row 400M > 10 KB swings 10 bw lunges
Row 300M > 5 burpees 5 pushups 5 v-ups
Row 200M > 10 KB swings 10 bw lunges
Row 100M > 5 burpees 5 pushups 5 v-ups

TUESDAY

MWOD: 
Chin bar hang x max time
roll lats on softball
chin bar hang x max time
couch stretch

LIFT: MILITARY

4x6+2-4 reps @75%
(perform 6 reps, rest for 20-30 seconds and perform 2-4 more reps)

no money x15

WOD: 12 min AMRAP

15 toes 2 bars
10 box jumps
5 ball slams

WEDNESDAY

MWOD:
hip opener on box
bird dog holds x5 per side with pause
stretch calves

LIFT: DL E2MOTM
x2 DL @60%
+1 rep and plus 5% per round
work up to convervative max effort

WOD:  Polynikes

FOR TIME

50x hand to hand swings
40x wall ball
30x goblet squat
20x KB snatch
10x manmaker
row 500m
10x manmaker
20x kb snatch
30x goblet squat
40x wall ball
50x hand to hand swings

THURSDAY

MWOD:
roll pecs on post
band pec stretch
banded super frog

LIFT: Bench

3x5@80%
x12-15@65%

a2) bodyrow 4x10


WOD: 5RFT

Hang Clean x5
farmers carry x60 feet
20 sit ups

Bootcamp November 4th-9th 2019

Monday

MWOD:
Row 250m
Chin bar hang
couch stretch 

WOD 1: AMRAP x10min

bench press x6@85%
max push-ups
max body rows

WOD 2: EMTOM x15 mintes FOR MAX REPS

min 1: 25 seconds goblet squats 35 seconds rest 
min 2: 30 seconds burpees 30 seconds rest
min 3: 35 seconds v-ups 25 seconds rest

Tuesday

MWOD:
dubs practice x2min
cossack holds
hamstring unload
band hip split squat x10/10

LIFT:

DL
6@70% 4@80% 2@90% 2@95%

WOD: 4RFT

prower x > <
ropes x30
KB swing x25
wall balls x20

500m exit fee


Wednesday

MWOD:
t-get-up x3/3
roll pecs on post
roll lats on roller
bottom squat

LIFT: LAST (WO)MAN STANDING EMOTM - MILITARY @75%

min 1: x12 reps
min 2: x10 reps
min 3: x8 reps

WOD: DUETS
2 person teams
two minutes per couplet, coach allotted switch times, 2 rounds for max reps

cal row
thrustes

pullups
pushups

box jumps
Double DB snatches

Thursday

MWOD:
Row 250m
roll quads
roll glutes
bottom squat 

LIFT: 20 minute time cap

SQUATS
100 total reps with 70%

WOD: 10 minute time cap

21-15-9

snatch grip high pulls
hang cleans
barbell jump squats

Saturday:

Coaches choice

Mwod:  Row or bike 2 mins, Roll chest with ball on post, Band lat stretch, Couch stretch


Incline Press  4 x 10 reps

Pendlay rows 4 x 12


WOD:  1 RFT

3 T get ups Left
5 Dips
10 Pull ups
20 K2E or T2B
30 Box jumps
40 Thrusters
50 Burpees
3 T get ups Right



Oct 31st


Mwod:  Row or bike x 2mins, Roll glutes and hips, Outside hip stretch on bench, Band hamstring stretch


Deadlift 4 x 4 @ 85-90%

McGill curl ups 4 x 10


WOD:  15-12-9 reps

DB Thruster Left arm
DB Thruster Right arm
Pull ups

Mwod:  Row 250m, Roll shoulders and traps with ball on post, Band lat tri stretch, Stretch wrists


Military press max weight x 5 reps, add weight then max Push press x 5 reps, add weight then max Jerk x 5 reps

Bent over Rows 4 x 12 reps


WOD:  3RFT

KB Complex (5 swings + 10 Alternating swings + 10 Alt KB Clean & press)
15 Push ups
20 Walking lunges



Oct 29th

Mwod:  Row 250m, Roll glutes and hips with ball, Roll quads with roller, Band hip stretch from rack, Bottom squat x 1min


Squat 4 x 4 @ 80-90%

Face pulls 4 x 15 with 2 ct hold


WOD:  4 RFT

20 Dubs
20 Wipers
20 Hip ups
20 Russian Twists
20 Landmines
20 Ball fall outs

Mwod:  Row 250m, Roll glutes and hips with ball, Roll calves with barbell, stretch calves, Frog stretch


Squat:  4 x 6 reps @ 75-80% of 2 RM

YTWL's 4 x 6/way


WOD:  3 RFT

6 Clean & Jerks
3x (5 push ups, 10 Body rows, 15 squats)



Oct 24/19

Mwod:  Row 250m, Roll chest with ball, Band lat/tri stretch, Couch stretch


Floor press 4 x 4 reps

DB Rows 4 x 6/arm


WOD:  For time

5 Box jumps
10 Jump squats
20 T get ups
30 Sit ups
40 Battle ropes
50 Cal row or bike

Mwod:  Row 250m, Roll hamstrings with ball on box, Band hamstring stretch, Roll glutes and hips with ball, Band hip stretch from rack

Deadlift:  4 x 6 reps @ 65-70% of 2 RM

Band push downs 4 x 20


WOD:  EMOTM x 12

Cluster x 3
Burpees x 3



Oct 22nd


Mwod:  Row 250m, Roll traps and shoulders on post, Overhead shoulder band stretch, Band lat stretch, Stretch wrists


Military press & Push press x 4 sets

Each set start with 70% of military press for 3 reps, then push press more reps AMRAP

Pull ups 4 x AMRAP


WOD:  AMRAP in 15 mins

15 Lunges/leg
15 Push ups
15 DUBS
250 m Row

Mwod:  Row 250m, Roll chest and shoulders and traps with ball on post, Stick external rotation stretch, stretch wrists


Floor Press 4 x 6 reps

DB rows 4 x 8 reps/arm


WOD:  3 RFT
Row 250m or bike
5 T get ups/arm
10 Pull ups
15 Wall balls


Oct 17th

Mwod:  Row 250m, Roll glutes and hips with ball, Outside hip stretch on bench, Band hamstring stretch, Roll upper back on roller with Tspine ext x 20


Deadlift:  Using 2RM from last week, 3 x 10 reps @ 60%

Band x walk 3 x 10/10

WOD:  1RFT

20 Walking Lunges (25/45)
20 Push ups
20 KB swings
20 Burpees
20 Box jumps
20 Dubs
20 Burpees
20 KB swings
20 Body rows
20 Walking Lunges

Mwod:  Row 250m, Roll hips and glutes with ball, Roll quads x 20 passes each, Band hip stretch from rack


Squat:  Using last weeks 2RM, 3 x 10 reps @ 60%


WOD:  10-9-8-7-6-5-4-3-2-1 reps of:

OH Press (so strict, push press or jerk)
Cleans (85/135)

Mwod:  Row 250m, Roll chest on post, Roll triceps and forearms on barbell, Frog stretch, Band lat stretch


Floor press 4 x 8 reps

DB rows 4 x 10/arm


WOD:  DB Complex x 6 rounds (25/45)

6 Lunges/leg
6 DB Front squat
6 DB Push press
6 DB rows/arm
6 DB RDL's



Oct 10th

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

Deadlift- work up to heavy x 2, then take 5% off for 1 drop set

Cossack squats 4 x 12


WOD: "SATAN'S WHISKERS"

3RFT:
- 10 CHINS
- 10 FRONT SQUATS (75/115)
- 10 BURPEES

Mwod:  Row 250m, Tspine ext over roller x 20, Roll upper back, Stretch wrists, Band lat stretch


Military press 8, 6, 4, 8 reps

Pendlay rows 4 x 10 reps


WOD: 5 RFT

7 Snatch Grip High Pull
7 Barbell Push ups
7 Pull ups
7 Cleans



Tues, Oct 8th


Mwod:  Row 250m, Roll glutes, Band hip stretch from rack, Roll calves on barbell, stretch calves


Squat- work up to heavy set of 2 reps, then take 5% off for AMRAP down set


WOD:

A)  AMRAP in 7 mins
       7 Renegade Rows
       7 Wall Balls

Rest 2 mins

B)  AMRAP in 6 mins
      6 Lunges/leg
      6 Push ups

Rest 2 mins

C)  AMRAP in 5 mins
      5 DB snatch LA
      5 DB snatch RA

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


Deficit Deadlifts 8, 6, 4, 2 reps

Band push downs 4 x 20


WOD:   4RFT

10 Barbell RDL's (115/155)
10  Renegade Rows (5per side)
10 Split squats (5per leg)
30  Dubs


Thursday, Oct 3rd


Mwod:  Row 250m, Roll traps and neck on post, Tspine ext over roller x 20, Roll lats, Band lat/tri stretch


Military Press 10, 8, 6, 8 reps

Pull ups 4 x amap


WOD:

WOD:  sore arse

12 min amrap

Drunk lunge x 10 Right
Goblet squat x10
Cleans x 5 (85/145)
Drunk lunge x10 Left
Split jumps x 20
Kb swing x15

Mwod:  Row 250m, Roll glutes, roll calves, Roll quads, couch stretch


LIFT:  Squat x 4 reps
Work up to heavy set, take off 5% and complete an AMRAP drop set


WOD:

For Time
10 Reverse goblet lunges (5 per)
10 Body rows or 5 Pull ups
max thrusters in one set

repeat until you have done 100 thrusters


Tuesday, Oct 1st


Mwod:  Row 250m, Roll chest on post, Stretch wrists, Band lat/tri


Lift:  Floor Press 4 x 12 reps
DB Rows 4  x12/arm


WOD: 

25 Forever!
1 RFT

25 DB RDL's
25 Dubs
25 Wall Ball Sit ups
25 DB Clean & Press
25 Body rows
25 Box Jumps
25 DB Front Squats
25 KB Swings
25 Burpees
25 Cal Row/bike

Mwod:  1 lap, Roll quads and calves, Couch stretch, Stick ext rot. stretch

A)  Band crab walk forward and back  x 20/20
A2)  SL Glute bridge 3 x 10/10

Lift:  Squat: x 8 reps (20 min time limit)
Work up to heavy set of 8 reps, take off  5% for 1 drop set


WOD:  For time

KB swings x 10
1 Burpees
KB Swings x 10
2 Burpees
.
.
.
10 KB swings
10 Burpees

Time?  Repeat in reverse




Thursday, Sept 19th


Mwod: 1 Lap, Roll chest with ball, Band lat stetch, Roll upper back with ball on floor


Bench 5 @ 75%, 3 @ 85%, 1 @ 95%, AMRAP 2 ct pause @ 85%

No money 4 x 20

WOD:  1 RFT

"Caya Masa"

Burpees x 1 min
5 Turkish get ups per arm
Jump rope x 1 min
5 DB Clean & Press per arm (30/50)
Push ups x 1 min
Row 300m
V-ups x 1min
5 DB Snatches per arm (30/50)
Side DB raises x 1min
5 Turkish get ups per arm

Mwod:  1 lap, Roll glutes, Band hamstring stretch, Band hip stretch from rack


Deficit Deadlift off plate 4 x 6 reps- work up to heavy set of 6

McGill curl ups 3 x 10/10


WOD:  Tabata something else

6 rounds at each station, 20 on/10 off

Goblet squats
Push ups
Row
Battle ropes
Split jumps



Tuesday, Sept 17th

Mwod:  1 lap or row 250m, Roll chest and traps on post with ball, band lat/tri stretch, stretch wrists


Lift:  Military Press, Push press, Push Jerk (20 min time limit)

Work up to max military press x 3 reps, continue to add weight and Push press x 3, add weight and then jerk x 3
(2.5lb jumps for women, 5 lbs for men)

BPA x 20 every set



WOD:  For time:

2 Pull ups
4 T-get ups/arm
6 Burpees

3 Pull ups
6 OH Lunges/leg
12 KB swings

4 Pull ups
8 Cleans (85/145)
60 sec OH Barbell hold

5 Pull ups
10 RDL's (115/185)
20 Dubs

6 Pull ups
12 Body Rows
24 T2B

Mwod:  Row 250m, stretch wrists again, Band hip stretch from rack, Band lat tri stretch


The Bear Prowl

7 Rounds for max load

1 RDL
1 Power Clean
1 Front Squat
1 Push Press
1 Push Jerk
Prowler > <

Thursday, Sept 12th

MWod:  Skip x 100, Roll calves, Roll glutes, Couch stretch

Lift:  Squat  5 @ 75%, 3 @ 85%, 1 @ 95%, AMRAP @ 85% 2 ct pause

Stir the pot 4 x 10/10

WOD:  1 RFT

50 Weighted Hollow holds 2 ct

10 Lunges/leg (25/45)

40 Sit ups

10 Lunges/leg

30 DB Snatches (15 per)

10 Lunges/leg

20 DB RDL's

10 Lunges/leg

10 Burpees

10 Lunges/leg

Mwod:  Row 250m, Roll upper back with roller,  Stretch wrists, band lat/tri stretch


Bench 3 @ 70%, 3 @ 80%, 3 @ 90%, AMRAP @ 80% with 2 ct pause

Band forward and back walk with band around ankles 4 x 15/15


WOD:  "Dirty 30"

30 Box jumps
30 DB Push press
30 KB swings
30 ALT DB snatches
30 Jump squats
30 Burpees
30 Lunges (15 per)


Tuesday, Sept 10th

Mwod: Row 250m, Roll all areas of legs with roller, Roll glutes and hips with ball, Frog stretch


Deadlift 5 @ 75%, 3 @ 85%, 1 @ 95%, AMRAP @ 85% with 2 ct pause

DB front raises 4 x 15


WOD: #1  - Partner thrusters for reps in 8 mins (75/145)


WOD#2 - 50-10-50 reps of:

Dubs
Burpees

Mwod:  Row 250m, Roll chest with ball on post, Band lat stretch, Frog stretch


Lift:  Bench (add 5lbs to working max)

5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 75% with 2 ct pause

Face pulls 4 x 20


WOD:  1 RFT

250m Row
5 Push Press (75/145).....50 Dubs
5 Push press.....40 v ups
5 Push press.....30 Battle ropes
5 Push press....20 Body rows
5 Push press.....10 Burpees
500 m row



Thurs, Sept 5th


Mwod:  1 lap, Roll glutes extensively with ball, Band hip stretch from rack, Roll feet with ball


Deadlift 3 @ 70%, 3 @ 80%, 3 @ 90%, AMRAP @ 80% with 2 ct pause


Cossack squats 3 x 10/10


WOD:  4 RFT

10 Split squats/leg
20 Russian Twists

10 One arm C & Press/arm
20 Goblet squats (35/53)

10 T get ups (5 per arm)
20 Wipers

Mwod:  1 lap, Roll upper back and lats with roller, Band lat stretch, Couch stretch


Bench 5 x 3 with 2 ct pause

Face pulls 5 x 12


WOD:  1 RFT

5 Renegade manmakers (25/45)
10 T get ups (5/arm)
20 KB swings
40  Wall balls
20 Body Rows
10  T get ups (5/arm)
5 Renegade manmakers


Thurs, Aug 29th

Mwod:  1 lap, Roll glutes with ball, Roll  upper back with roller, Band hamstring from rack


Deadlift (add 5 lbs to working max)

5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 75% with 2 ct pause

Rear raises 4 x 12


WOD:  3 RFT

50 Dubs (200 skips mod)
10 Burpees
Prowler down & back
15 cal Row

Mwod:  1 lap, Roll upper back on floor with ball, Band lat tri, stretch wrists


Military Press 4 x AMRAP @ 85%

Pull ups 4 x AMRAP


WOD:  12-9-6-3 reps of:

Power Clean (85/145)
Burpee broad jumps
DB Push Press
Renegade rows


Tues, August 27


Mwod:  1 lap, Roll quads & upper back, Roll chest on post, Roll glutes with ball, Bottom squat


Squat (add 5lbs to working max)
5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 75% PAUSED

No money/BPA 4 x 15/15


WOD:  5RFT

5 Tire flips
Farmers walk down & back (50lbs/ 70lbs)
Goblet lunges down & back ( 25/45)
20 Weighted V ups

Mwod:  1 lap, Roll calves & stretch them, Banded hip stretch from rack, Stick external rotation stretch


Lift:  2 ct pause Squat 5 x 3 reps

Push up with slow (5 ct) decent 5 x 5 reps


WOD:  For time

100 Lunges
50 Weighted V ups
50 Battle Ropes
25 Burpees
25 Push ups


Thursday, Aug 22


Lift  Bench  2 ct pause 4 x 5 reps

BPA 4 x 40


WOD: Fight gone bad
3 x 5 minute rounds (1 min per exercise for reps)
No rest between stations

Wall balls
Box jumps
KB swings
DB Push press (30/50)
Row for cals
2 min rest

Mwod:  Roll glutes, Roll quads, Roll upper back, Couch stretch, Hamstring stretch


Deadlift:  2 ct pause 5 x 3 reps

Banded Dead bug 4 x 10/10


WOD:  3 RFT

50 Dubs
10 Burpees
Prowler
10 Tire flips



Tues, Aug 20

Mwod:  Roll Traps and chest on post, Roll triceps on barbell, Band tri/at stretch, Stretch wrists


Military Press:  4 x AMRAP @ 80%

Pull ups 4 x AMRAP


WOD:  ALL FOR TIME

3 Rounds- DB Snatch x 8/8, Box Jump x 5, Russian Twists x 20
2 Rounds- Cleans x 8 (85), KB Swings x 12, V up x 20
1 Round-  Thruster x 8 (25/45), Burpee x10, Row 150m

Mwod:  1 lap, Roll upper back with ball on floor, Band lat/tri stretch, stretch wrists


Military Press 4 x AMRAP @ 75%
Pull ups 4 x AMRAP


WOD:  4 RFT

Burbearyball

3 x Bear complex (power clean, push press, front squat, Push jerk)
5 Burpee over bar
15 Wall balls


Thurs, Aug 15th -

Mwod:  1 lap, Roll hips and glutes with ball, Roll quads with roller, Couch stretch,


Lift: Squat 2 ct pause 4 x 5 reps


WOD:  Lunge Buffet 3 RFT

Drunk Lunge left x 20
KB swings x 20
Body rows x 10
Drunk Lunge right x 20
Battle ropes x 20
Row 10 cals

Mwod:  Row 250m, Roll pecs and shoulders on post, Band lat stretch, Banded frog stretch, Roll triceps on barbell


Bench 5 @ 75%, 3 @ 85%, 1 @ 95%, AMRAP @ 85%

Plank rows 4 x 12


WOD:  3 RFT

10 Clean & Jerks (75/145)
5x (5 Pull ups, 10 Push ups, 15 Squats)



Tues, Aug 13


Mwod:  1 lap, Roll calves, Roll glutes, Outside hip stretch on bench, Couch stretch


Deadlift:  2 ct pause 4 x 5 reps

Pull aparts 4 x 50


Wod:  AMRAP in 15 mins

10 Burpees
10 Lunges (5 per)
10 Split jumps
10 Thrusters

Mwod:  30 dubs, Roll glutes with ball, Roll upper back with roller, Band hamstring stretch


Deadlift 5 @ 75%, 3 @ 85%, 1 @ 95%, AMRAP @ 85%

3 way shoulders 4 x 8/way


WOD:  5RFT (20 min limit)
"Kelly"

400m run
30 Box Jumps
30 Wall balls


Thurs, Aug 8th

Mwod:  1 lap, Roll traps and upper back on floor with ball, Band lat tri stretch, Stretch wrists

Lift: Military Press
 E2MOTM x 8 mins

x8 @ 65%
x20 BPA

WOD:  "the Chief"

Five 3 minute AMRAPs in 19 mins
AMRAP in 3 mins
3 power cleans (95/155)
6 Push ups
9 BW squats

Then rest 1 min and repeat 5 times

MWod:  1 lap or row 250m, Stretch wrists, Band lat tri stretch, Frog stretch x 2mins


Bench press:  5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 75%

Body Rows 4 x 12


WOD:  EMTOM x 12 mins

Min #1- 10 Box Jumps
Min #2-  4 Manmakers
Min #3- 6 Push ups


Thursday, Aug 1st


Mwod:  1 lap or 250m row, Roll glutes, Band hamstring, Band hip stretch from rack


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

No money 4 x 20


WOD:  3-4 RFT

Prowler down and back
OH Lunges x 20
V ups x 15
Dubs x 20
Hip ups x 15

Mwod:  1 lap or row 250m, Roll traps on post with ball, Roll upper back with roller, Band lat stretch, stretch wrists


Lift:  For max load x 15 mins

1 clean
1 push press
1 jerk


WOD:  1 RFT

40 V ups
6 T get ups Right (20/40)
30 KB swings
6 T get ups Left
20 Thrusters (25/45)
6 T get ups Right
10 Burpees
6 T get ups Left


Tuesday, July 30th

Mwod:  1 lap or 250m row, Roll glutes, Couch stretch, Roll feet with ball


Lift Squat 3 @ 70%, 3 @ 80%, 3 @ 90%, AMRAP @ 80%

Mcgill curl ups 4 x 10/10


WOD:  Bell from Hell

1 RFT

53 KB swings
30 KB goblet Lunges
30 KB Clean & press (15 per)
30 KB Goblet squats
30 KB snatches
53 KB swings

Mwod:  1 lap, Roll calves with roller and stretch them for 2 mins/side, Bottom squat x 2mins, Hip opener x 2mins/side


Lift:  Squat 5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 75%

Pull Aparts 4 x 30


WOD:  50 What?!

Battle Ropes
DB walking Lunges
Alt DB snatches
KB swings
Hip ups
Sit ups



Thursday, July 25

Mwod:  1 lap, Roll upper back with lacrosse ball on floor, Roll tricep/bicep on barbell collar, Stick ext rotation stretch x 1 min/side


Lift:  DB Bench Press 4 x 12-15 reps
         DB rows 4 x 15/arm


Wod:  10-9-8-7-6-5-4-3-2-1 reps

Wall balls
Box Jumps
Push ups
DB Clean & Press (25/45)
Body Rows

Mwod:  1 lap, Roll glutes & hips with ball, Band hamstring stretch, Band hip stretch from rack, Roll upper back with roller


Deadlift:  5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 75%
Side plank band row 3 x 10/10


WOD:  5 RFT

20 Burpee broad jumps
5 Tire flips
10 Thursters ( 25/45)



Tuesday, July 23

Mwod: 1 lap, Roll chest/shoulders/traps with ball on post, Roll upper back and lats with roller, Band lat/tri stretch

Lift:   OH Press, Push press, Push Jerk (20 min time limit)

Work up to max military press x 3 reps, continue to add weight and Push press x 3, add weight and then jerk x 3
(2.5lb jumps for women, 5 lbs for men)

Compare to May 14th


WOD:  21-15-9

Pull ups
Sit ups
Push ups
Squats

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

MONDAY

MWOD:
row 250
single arm 'assisted' hang
couch stretch
tspine extension on roller

LIFT:

Bench Press
5x5@80%

a2) body rows x8-12

a3) band pullaparts x50


WOD: 21-15-9

walking lunges/leg
single arm DB push press/side
single arm DB front squats/side

Tuesday

MWOD:
rack facing hip banded split squats x10/10
supine hip marches
floor slides

LIFT:3 rounds for time

back squats x25 reps @60%
push ups x10

WOD: 12 min amrap

1-2-3-4-5.....

cleans
bar facing burpees

Wedesday

MWOD:
band lat tri stretch
stretch wrists
roll calves on barbell sleeve

LIFT: Military

E2MOTM x10 min
x10@60%
x10 band pullaparts

WOD: Santiago

7RFT

18 DB hanging squat cleans
18 pullups
10 SG grip highpulls
10 handstand push ups

Thursday

MWOD:
roll hips on soft ball
hip opener on box
cossack sqauts

LIFT: DL

10/8/6/4/4
@65/70/75/80/85

a2) standing band crunches
x12

WOD:  4RFT

200ft farmers carry
10 Clusters
10 tosses
 

Monday

MWOD:
row 250m
roll adductors
kneeling adductor stretch
hip banded split squats x10/10

LIFT:
Trap bar DL  4x5@90-95% (of actual DL max)
superset
box jumps x8

WOD:  FOR TIME
50 sit-ups
50 russian twists/side
50 dubs
40 v-ups
40 choppers/side
40 dubs
30 frog crunches
30 landmines
30 dubs
20 double deadbugs
20 lateral deadbugs/side
20 dubs


Tuesday

MWOD:
chin bar hang
KB pec smash
sumo squat holds

LIFT: Push Press

10-9-8-7-6-5-4-3-2-1
+5lbs per round

WOD: 'buckets'

3 rounds for time

farmers ><
10 body rows
8 push ups
6 cal row
farmers ><
10 v-ups
8 DB lunges/leg
6 burpees
farmers ><
10 wall balls
8 single arm DB squat cleans/side
6 ball slams

Wednesday

MWOD:
super frog
roll quads
roll glutes/hips

LIFT: Squat
5x5@80%

a2) side bends 5x8/side

WOD: Fran

21-15-9
thursters
pullups

Thursday

MWOD:
roll pecs
band lat tri stretch
couch stretch

LIFT: max rounds in 10 minutes

Bench Press
x6-10@60%
push ups x8
DB push press x12

WOD: 15 min amrap

band pullaparts x50
400ft run
DB snatch x10/side
band pullaparts x50
backwards drags ><
KB swing x30

Monday

MWOD:
dubs practice
tpsine on roller
banded overhead extensions
band hamstring stretch

LIFT:
Push Press
x3@70/85/90%
x5@75/80/85%

WOD: Boxcutter

x125 box jumps

EMOTM 3 burpees

Tuesday

MWOD:
row 250m
kneeilng adductor stretch
banded hip split squat plus stretch off rack

LIFT: DL

x3@70/85/90%
x5@75/80/85%

a2) banded side chops

WOD: 40-30-20

dubs
manmakers

Wednesday

WMOD:
roll pecs on floor with soft ball
smash lats on floor with softball
couch stretch
t-spine extension over roller

LIFT:
Bench
x6@60/75/80%
x8@65/70/75%

a2) DB rows
4x12/12

WOD: 4RFT
250m row
x20 push ups
x30 body rows
x40 KB swings

Thursday

MWOD: 
super frog
pigeon stretch
bottom squat

LIFT: EMOTM Last (wo)man standing

x10 reps @60%

WOD: FOR TIME

clean and press x10
famers x ><
clean and press x10
tire x5
clean and press x10
prowler x><
clean and press x10
bag toss x5
clean and press x10
stone carry x><

Tuesday

MWOD:
Dubs practice
pec and lat smash on floor with softball
kneeling adductor stretch
bottom squat

LIFT: max rounds in 12 minutes

Squat x20@55%        
Floor Press x6@70-75%
body rows x20

WOD: 4RFT

50 dubs
20 push ups
15 Russian twists per side

Wednesday

MWOD:
Row 250m
super frog
roll quads
hip banded split squats x10/10

LIFT:

DL
4x6@75%
EOR knee paused

a2) facepulls x15
a3) band pullaparts x20
a4) no money x20

WOD: AMRAP 12 min

3 high pulls
3 clean and jerks
3 toes to bars

increase by 3 reps per round until time expires

Thursday

MWOD:
chin bar hang
roll lats
band lat tri
banded cat camels

LIFT: EMOTM x8 minutes

x5 push presses @75%
box jumps x Max

score is total number of box jumps performed

WOD: For Time

50 thursters
40 KB swings
30 pullups
20 burpees
10 t-get-ups

Monday 
MWOD:
roll pecs and lats with softball on floor
band lat tri
couch stretch

LIFT: Floor Press
4x8@60-70% of bench (work up)

a2) no money on floor
4x12

WOD: 21-15-12

squat clean
ab wheel/fallouts
single arm DB squat jerks/side

Tuesday

MWOD:
dubs practice
roll calves
super frog
band hamstring stretch

LIFT: max rounds in 12 minutes
Squat
x6@75%
pause every other rep (pause-no pause)

strict pullups
x3

WOD: 'duets'
max reps in 2 minutes, 1 minute rest between couplets 1-2 total rounds

dubs
burpees

cal row
alternating db snatches

wall balls
knees to bows

Wednesday

MWOD:
roll lats
band lat tri stretch
cossack pause squats

LIFT: Single Arm DB clean and press
work up to max
2x3/3@85%

WOD: Strongman Max rounds in 15 minutes

Farmers
arm over arm  + push
Trap bar DL
sled drags

Thursday

MWOD:
roll adductors 
kneeling groin stretch
hip banded split squats

LIFT: DL

work up to 2RM
3x4@85%

hollow rocks
4x3x3rocks

WOD: EMOTM 52 pick up 30 seconds on 30 seconds off for total reps
hearts > DB lunges/leg
diamonds > DB snatches/arm
spades > goblet squats
clubs > DB strict press
queens > burpees
aces > box jumps

Monday

MWOD:
band hip split squats off rack x10/leg
band hip stretch x30 seconds/side
band hip split squats off rack x10/leg

LIFT: EMOTM x10min

DL x4@75%
burpee over bar x2

WOD: 5 rounds for time

run to sidewalk and back
250m row
prowler x150 feet

Tuesday

MWOD:
chin bar hang
t-spine extension on roller
cossack squats x10/10

LIFT:
Push Press out of rack
work up to daily max  (coach keep them to @9)
3x5@80%

WOD: 10-9-8-7-6-5-4-3-2-1

DB lunges per leg
DB thrusters
Plank rows
V-ups

Wednesday

MWOD:
roll calves
roll quads on roller
bottom squat

LIFT: EMOTM X max

Squat
x3@70%
+1 rep every minute

WOD: barbell complex

high pull
hang clean
push press
front squat
jerk

work up to max load
12 min time cap

Thurday

MWOD:
band lat tri stretch
roll pecs on post
floor slides

LIFT:
a1) Bench Press Clusters
4x5+2-3@80% (15-20 seconds between +)
a2) strict KB high pulls  4x12
a3) facepulls 4x15

WOD:

20 box jumps
25 KB swings
30 dead bugs

15 toes 2 bar
20 wall balls
25 body rows

12 fallouts
15 floor slide pikes
20 push ups

10 t-get-ups (total)
12 single arm DB thrusters/side
15 front weighed broad jumps

Monday

MWOD:
dubs practice
band lat tri
stretch and/or roll calves

LIFT:
Push Press
Ladder up to Max

EMOTM x6 min
x5@75%

WOD: 21-15-9

ManMakers
box jumps
toes 2 bar


Tuesday

MWOD:
row 250m
super frog
gut smash


LIFT: 5 rounds 12 minute time cap

DL x5@75%
TB jumps x5

WOD: 3 rounds for time

arm over arm sled pull
overhead ball tosses x3
farmers carries x ><
tire flips x3 or x8

Wednesday

MWOD:
smash pecs on post with lax ball
band hip stretch + 10 band hip split squats

LIFT: max rounds in 10 minutes

Bench Press
x5 wide grip
x5 medium grip
x5 close grip
@65%

x20 body rows

WOD: AMRAP in 12 min

x50 Dubs
x40 KB swings
x30 V-ups
x20 Burpees

Thursday

MWOD:
super frog
cossack squats
floor slides

LIFT: Squat

5x5@80%

a2) band pullaparts x50

WOD: For Time

row 750m
50x DB snatch
40x push ups
30x push ups
20x power cleans
100x rope slams 

Monday 

MWOD:
mcgill curl ups
roll quads and adductors
bottom squat x10 seconds stand x10 seconds x3 times.

LIFT: SQUAT
 8-7-6-5-4-3-2-1
add weight each round working up to top single

WOD: FRAN

21-15-9
thrusters
pullups

Tuesday 

WMOD:
chin bar hang xmax
roll glutes/hips
couch stretch

LIFT:

a1) Bench
3x20@55%

a2) facepulls
3x20

WOD: max rounds in 20 minutes
run to sidewalk and back
30 KB swings
15 cal row

Wednesday

MWOD:
kneeling side bridge x3x5ct/side
smash hip flexor/gut with softball
kneeling side bridge x3x5ct/side

LIFT: 
DL
5x5@80%

hollow holds
5x3x5seconds

WOD: 50-40-30-20-10

dubs
sit ups
wall balls

Thursday

WMOD

band lat tri stretch
stretch wrists
hip capsule stretch

LIFT: max rounds in 10 minutes 

Push Press x5@75%
Strict Press x8@65%

WOD:

150 thrusters (bb or db up for debate)
EMOTM ascending burpees
(i.e. min 1: x1 burpee min 2: x2 burpee min 3: x3 burpee and so on)

MWOD:
t-get-up x3/arm
t-spine extension on roller
couch stretch

LIFT:

max rounds in 8 minutes
Bench Press
x10@65%
one arm DB row
x12/arm  

WOD:  3 rounds

row 500m
25 DB push press
25 goblet weighted squat jumps


Tuesday

MWOD:
dubs practice
super frog
hip opener on box
stretch or roll calves

LIFT:
Squat
work up to 2RM
EMOTM
8x2@70%

WOD: max rounds in 15 minutes

4x DB overhead squats/side
6x clean & press
x8 toes to bar
10 sit-ups
20x walking lunges/side

Wednesday:

MWOD:
chin bar hang
roll lats on floor
roll pecs on floor with softball

LIFT:
Push Press
4x8@65%
strict
2xAMAP@65% (of strict max)

WOD: 3 rounds for time

ARM over ARM plus low push
farmers x30ft/30ft
tire  x3 or x8 (400/225)
ball toss for height x4

Thursday

MWOD:
half kneeling side bridges
glute bridges
mcgill curl ups

LIFT:5 rounds

x5 DL @80%
x10 KB swings
x10 pullups

WOD: running clock
complete 5 clean and presses every minute
add predetermined weight increment every three minutes
i.e.
minutes 0:00-3:00 75
minutes 3:00-6:00 85
minutes 6:00-9:00 95
minutes 9:00-12:00 105

Monday

MWOD:

Hollow hold 2x3x10ct
couch stretch x1min/side


LIFT:
snatch grip DL
work up to 2RM (conservative)
2x3-5@85%


WOD: 21-15-12

DL @65%
push ups
body rows


Tuesday

MWOD:
t-get ups x3/arm
roll lats and upper back x 20 passes each (60 total passes)
chin bar hang
hip capsule stretch

LIFT:
Military Press
10x10@55%

max rest 1min

WOD: for time

100 flutter kicks
75 dubs
50 total DB snatch  (30/45)
25 burpees

Wednesday

MWOD:
bottom squat x1min
hip opener on box
bottom squat x1min

LIFT:
a1) squat
10-8-6-4-2
@70/75/80/85/90

a2) kneeling side bridge
5x3x5ct/side

WOD: duets- two rounds

2 minutes per couplet
with a partner for max reps

cal row
box jumps

pullups
moded handstand pushups

power cleans  (85/115)
push presses  (85/115)

Thursday

MWOD:
roll pecs on post with lax ball
t-spine extension on roller
couch stretch

LIFT: EMOTM 8 min

bench press

x8@60%


WOD: 40-30-20-10 reps

KB swing
alternating floor press
goblet squat

Monday

MWOD:
overhead extension passes with lat on roller x10/side
super frog x2 minutes
roll something sore

LIFT: Push Press' reduced EMOTM' start with 2 min, minus 15 seconds rest per round
x3@80%

WOD: for time 15-12-9-6-3
double DB snatch
burpee box jump over


Tuesday

MWOD:
couch stretch
roll hips with softball

LIFT: Snatch grip DL
4x6

WOD: 'denim'
15 min AMRAP

60 dubs
20 cal row
15 overhead squats (modified to level)


Wednesday

MWOD:
band lat ql stretch
t-spine extension on roller
chin bar hangs

LIFT: 7RFT

bench 7 reps @70%
pistols (or mod) x3/leg
4 pullups

WOD: grace
30 clean and jerks for time (95/135)


Thursday

MWOD:
roll quads and adductors
bottom squat
stretch calves

LIFT: Squat
3x5@80%

a2) single leg hollow holds
3x5/5

WOD: for time

squat clean x10
sit ups x50
squat clean x8
sit ups x40
squat clean x6
sit ups x30
squat clean x4
sit ups x20
squat clean x2
sit ups x10

Monday

MWOD:
roll front/side of quads (individually) on roller
hip opener on box
hollow holds x5 single leg/side x10 double leg

LIFT: Squat 
10x3@75%
1 minute between sets  

WOD: EMOTM 30/30

heart = DB thrusters
spade = plank row
diamond = one arm DB squat cleans/side
club = sit-ups
king = burpee over bar
queen = t-get-up
jack = box jumps
ace =  wall balls


Tuesday

MWOD:
floor slides
t-spine extension on roller
overhead lat passes on side on roller

LIFT: Push Press
5x3@85%

WOD: 4 rounds for time

500M row buy ins for every round

15 hang cleans
10 front squats
15 bar jump overs (must turn in air to land facing bar)


Wednesday

MWOD:
super squat hip sequence
plank pulses


LIFT:

a1) snatch grip deadlift
4x8

a2) half kneeling halos
4x5/5/side

WOD: 40-30-20

v-ups
swiss ball jackknives
knees to bows

Thursday


MWOD:
roll pecs and lats on softball on ground
couch stretch
cat camels x10

LIFT:

A1)
Bench
5x10@60%

A2)
Body Rows
5x12

no rest between a1) a2)

WOD: for time
25 goblet squat (60/80)
25 cal row
25 box jumps
25 kb swings
25 wall balls
25 pullups
25 burpees
25 goblet squats (60/80)

Monday

MWOD:
dubs practice
band pec stretch
t-spine windmill slides on wall
couch stretch

LIFT:
a1) Bench Press
4x8@65%
a2) push ups
xAMAP

WOD: 5 rounds of
DB clean and press x5/side
row 10 cal
3 Keg loads onto platform
farmers x60 feet

Tuesday

MWOD:
Row 250m
super frog
cossack bottom squats
roll tfl

LIFT:
Deadlift pyramid
10@65
8@70
6@75
4@80
2@85-90%

WOD: 7 rounds
18 DB hang squat cleans
24 goblet squats
36 KB swings

Wednesday

MWOD:
bear crawls
roll pecs on lax ball
band bully stretch
hip stretch off rack

LIFT:
Push Press
5x5@80%

WOD: Boxcutter - haha

100 box jumps for time

EMOTM 3 burpees

Thursday

MWOD:
Row 250m
bottom squat
chin bar hangs
hip opener on box

LIFT: Squat

EMOTM - last (wo)man standing
x8 reps @65%

WOD: 10-9-8-7-6-5-4-3-2-1

DB lunges per leg
Man Makers
V-ups

Monday

MWOD:
t-get ups x3/side
roll glute and side of hips with soft ball
cossack pause squats x6/side x5 second pause
band hip stretch from rack

LIFT: Deadlift

work up to 4RM
6/6+@85% of max

WOD: 3 RFT

clap push ups x10
box jump overs x10
KB swing x10

1000m buyout


Tuesday

MWOD:
row 250m
band lat tri stretch x1min/side
stretch wrists
roll calves on barbell

LIFT:

clean and press
x2@hard
EMOTM 6 min
3 clean and presses @90% of top set

WOD: 15-12-9

pullups
toes to bar
bench press @70%


Wednesday

MWOD:
dubs practice x2min
super frog
cossack sqauts
floor slides

LIFT:
Squat
work up to 5RM
3x8@90%

WOD: AMRAP in 12 min

(85/115)
thrusters x5
hang powercleans x7
sumo DL high pull x10

Thursday

MWOD:
row 250m
chin bar hang x max time
single leg glute bridges
chin bar hang x max time

LIFT:
Military Press
10-9-8-7-6-5-4-3-2-1
@75%

WOD: Lung Buster

10 burpees
100m row
8 tire flips
low handle prowler down and back
20 KB swings
15 burpees
150m row
10 tire flips
low handle prowler down and back
30 KB swings
20 burpees
200m row
12 tire flips
low handle prowler down and back
40 KB swings

February 25/19 - March 02/19

Monday

MWOD:
t-get ups x3/side
t-spine extension on bench x20
90/90 stretch

LIFT:

Miltary Press
clusters (aprroximately 15 seconds between each cluster)

x5 reps snatch grip, normal grip, close grip
5 rounds

WOD: For Time

21 flutter kicks/side
1000M row
then 4 rounds of
5 pull-ups
10 push ups
15 box jumps

Tuesday

MWOD:
Row 250m
Hip opener on box
band hamstring stretch
roll calves

LIFT:
Squat
x12@60%
x10@65%
x8@70%
x6@75%
x8+@705

ATV on floor
5x5/5/5

WOD: EMOTM 10 min
6 clean and jerks
then
50 burpees

Wednesday

MWOD:
dubs practice x50 attempts
band lat tri stretch
couch stretch
single leg glute bridges  x10/10

LIFT: 10-9-8-7-6-5-4-3-2-1

Bench Press (80%)
Body Row

WOD: AMRAP 12 minutes

7 pullups
77 dubs
2 squat clean thrusters (heavy)
28 sit ups

Thursday

WMOD:
row 250m
couch stretch x1min/side
roll quads with roller
super frog

LIFT:

a1) DL
10x2@90%

a2) hollow rocks
10x5 rocks

WOD: 21-15-12

modified handstand pushups
toes to bar
front squats

February 19-23

Tuesday 

MWOD:

Dubs practice x5 minutes

roll quads one at a time on roller x20 passes/side

couch stretch x1minute/side

cossack 'shifts' x10/side

LIFT:

Trap Bar DL

EMOTM x8 minutes

x5 reps @70-75% 

WOD:

WOD:  4 rounds for time
 
5 fallouts
10 toes to bar
20 overhead KB lunges
30 v-ups
40 wipers

Wednesday 

MWOD:

row 250m

chin bar hang x max time

roll lats on soft ballx1min/side

banded super frog x2min

t-spine extension on roller x20

LIFT:

a1)

Push Press out of rack 

x5RM

2x8@85%

strict press

xamap@60% of strict max

a2)

clamshells

4x10/side

WOD: 15/12/9

alternating KB swing 

DB snatch/side

overhead DB squat/side 

Thursday 

MWOD: 

t-get-ups x3/side

bottom squat x max

roll glutes and hips with soft ball x2min/side

couch stretch x1min/side

bottom squat x max

LIFT:

a1) Squat
3@65%
3@75%
3x3@85%

a2) half kneeling band palof press
4x10/10

WOD:

100 hang cleans

every two minutes
100m row


Saturday:

Coaches Choice

Feb 11-16th

Monday

MWOD:
Row 250M
overhead cossack squats with a stick x10/10
roll glutes and hips on softball x1min/side
bottom squat x15 seconds/stand position x15seconds x5

LIFT: Squat

4x5@75-80%

a2) squat jumps 4x5 (immediately after squats)

WOD: 12 min AMRAP

Tire Flip x3
one arm DB clean and press x3/3 (40/60)
Farmers x down and back
arm over arm drag


Tuesday

MWOD:
t-get-ups x3/3
chin bar hangs x1min
t-spine stick drill on bench x10 reps
couch stretch x1min/side

LIFT:
a1) Bench: work up to 5RM
2x8-10@85%

a2) single leg glute bridges

WOD: 5 rounds for minimum burpees

8 deadlifts
8 bent over rows
8 high pulls
8 hang cleans
8 push presses

*4 burpee drop penalty
**no resting bar on body
***no rest between rounds


Wednesday

MWOD:
2 trips with empty prowler
super hip opener x15-20second/position
roll calves x1min/side
hip extensions x15


LIFT:
a1) Deadlift
3@65%
3@75%
3x3@85%

a2) bird dogs
3x3/side 5ct pauses

WOD: 40-30-20-10

dubs
cal row
kb swing
russian twists/side


Thursday

MWOD:
Row 250m
banded super frog
smash hips with soft ball
hip opener on box

LIFT: Miltary

Max reps with a partner
5x2 minute rounds
every other minute rest
someone must press at all times during work minute

WOD:



Saturday:
Coaches Choice (bring out the barbells)

Feb 4-9 2019

Monday

MWOD:
dubs practice x25 attempts
t-spine extension on bench with stick x10-15 reps
stretch wrists
cossack squats

LIFT: Military Press

6/6/6+@70%

a2) side planks 3x10 braces/side

WOD: 'duets'

with a partner perform each couplet for max reps in 4 minutes

push ups
body rows

cal row
dubs

burpees
v-ups

Tuesday

MWOD:
row 250M
super squat hip sequence
roll calves on barbell
stretch calves

LIFT:
Squat: EMOTM x8 minutes
 x8 reps @65%

WOD: 10-9-8-7-6-5-4-3-2-1

DB lunges/leg
DB push press
DB bent over row
Bench Crunches

Wednesday

MWOD:
t-get-ups x3/side
t-spine extension on roller x15-20 reps
chin bar hang x max time
band lat tri stretch x1min/side

LIFT:
Barbell Complex
for max load

1 power clean
1 front squat
1 push press
1 back squat
1 push press

WOD: 5 RFT

Prowler
Ropes
150m row
wall ball

Thursday

MWOD:
Row 250m
banded super frog
smash hips with soft ball
hip opener on box

LIFT: Deadlift

work up to 5RM
x8-10@85%

a2) McGill curl ups
 
WOD: unilateral mess

For Time
10-8-6-4/side

waiters lunge
suitcase carry
one arm DB row
one arm thruster
DB snatch

Saturday:
Coaches Choice (bring out the barbells)

MWOD:

band spine stretch
t-spine extension with stick
kneeing adductor stretch
roll triceps

LIFT:

clean and jerk
3x3@85%

push press
x8-10@70%

WOD: '300'

FOR TIME

25 pullups
50 deadlifts
50 push ups
50 box jumps
50 one arm clean and press
50 toes to bar
25 pullups

thursday Jan 24 2019

MWOD:
Skip x100
Roll quads and hips x1min/side
couch stretch x1min/side
bottom squat xmax

LIFT:
a1)
Squat
x5lbs to WM
5@65%
5@75%
5@85%
5+@75%

a2) banded plank crawl 3x12/12

WOD: 12mim amrap

6 burpee box jumps (20/24)
6 DB snatch left (30/50)
6 DB push press (30/50)
6 DB snatch right

Mwod:  Row 2 mins, Stretch wrists, Roll triceps on barbell, band lat/tri stretch


Military Press 4 x 8 @ 65%

Pull ups 4 x 8


WOD:  21-15-19

BB Power Cleans (75/135)
DB Thrusters (25/45)
Vups

Deadlift 5 @ 75%, 3 @ 85%, 1 @ 95%, AMRAP @ 85%

Body rows 3 x 20


WOD:  2 RFT Naughty KB edition

20 reps each of:

Drunk lunge left
Alt KB swings
Sumo DL HP
Goblet squat
1 arm C&P
1 arm Row
Drunk lunge right

Mwod:  Row 2 mins, Roll chest and shoulders on post,  Stretch wrists, Frog stretch


Bench 5 @75%, 3 @ 85%, 1 @ 95%, AMRAP @ 85%

Band crab walk 3 x 15/15


WOD:  3 RFT

500m Row
25 Wall Balls
15 Push ups
10 Pull ups

Mwod:  Row 2 mins, Roll glutes, Stretch hamstrings from rack, Outside hip stretch on bench


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

Rear DB Fly's 4 x 12


WOD:  52 Pick up

Hearts:  KB swings
Diamonds:  Alt DB snatches
Clubs: V ups
Spades:  Goblet squats

Ace:  5 Burpees

Bench 3 @ 70%, 3@ 80%, 3 @ 90%, AMRAP @ 80%

Band crab walk 3 x 12/12


WOD:  12 min AMRAP

2 Pull ups
3 Burpees
4 T get ups (20/40)
5 Push ups
6 Split jumps (20/40)
7 DB RDLs (30/60)

Mwod:  Row 2 mins, Roll glutes/hips with ball on the floor, Roll quads with roller, Banded hip stretch from rack, Bottom squat


Squat 5 @ 75%, 3 @85%, 1 @ 95%, AMRAP @ 85%

Band curls 4 x 20


WOD:  4 RFT

Row 300m
10 Clean & Press (85/145)
20 Waiter Lunges (10per) (25/45)

Mwod:  Row 2 mins, Roll upper back & lats with roller, Stretch wrists, Frog stretch, Band lat stretch


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

SL RDL 3 x 10/10


WOD:  Partner wod for total reps each AMRAP

A) AMRAP in 8 mins ( for partnership tagteam total)

Partner 1: Row Cals
Partner 2:  Pull ups
                  Push ups

Rest 3 mins

B) AMRAP in 8 mins  (for partnership tagteam total)

Partner 1: Dubs
Partner 2:  V ups
                  Body rows

Squat 3 @ 70, 3 @ 80%, 3 @ 90, 3 + @ 80%
McGill Curl up 3 x 8/8

5RFT
T get ups x 5 /arm (20/30)
5 Power Cleans(85/135)
5 Burpees

Mwod:  Row 250m, Roll chest and traps on post, Roll upper back and lats with roller, Stretch wrists, Band lat/tri stretch


Military Press 3 x 10 @ 60%

Pull ups 4 x 8


WOD:  For time

30-20-10 reps of

Battle ropes
Dubs
Russian twists
Lunges (25/45)

15-12-9 reps of

KB Swings
Push ups
Box Jumps
V ups