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)