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