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