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