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