Mwod:  1 lap, Roll glutes with ball, Outside hip stretch on bench, Band hamstring stretch


Lift:  Deadlift:  10-9-8-7-6-5-4-3-2-1 reps

Start at 55-60% and add 10lbs each set (5/side)


WOD:  7 RFT

Lucky #7

7 Thrusters
7 Renegade Rows
7 Vups
7 KB Swings



Thursday, July 11th

Mwod:  1 lap, Roll traps & upper back with ball on floor & post, Band lat stretch

Lift:  Military Press- test 2 RM

B1)  Push press 3 x 4 reps @ above weight
B2)  3 x 30 BPA


WOD:  10 RFT

Prowler sprint one way
Tire flip x 6
Burpees x 6

Mwod:  1 lap, Roll quads and calves with roller, Roll glutes with ball, Roll chest with ball against post

Lift:  Squat 2 ct pause 4 x 5 reps


WOD:  Try to complete in 20 minutes:

5 strict Pull ups
10 Push ups
15 Squats
10 Strict pull ups
20 Push ups
30 Squats
20 KB swings
30 Squats
40 KB swings
30 Push ups
20 Squats
10 Strict pull ups
15 Squats
10 Push ups
5 Strict Pull ups


Tuesday, July 9th

Mwod: 1 lap, Roll chest with ball on post, Band lat/tri stretch, Band pec stretch

Lift:  Bench AMRAP @ 70% x 4 sets

WOD: 4 RFT

5 Squat cleans
10 Push Press (75/115)
15 Lunges/leg

Tuesday

MWOD:
chin bar hang
floss pecs/delts on KB or softball
stretch calves

LIFT: Push Press

work up to 3RM
3x5@85-90% of 3RM

WOD:
in teams of two
amrap 20 minutes

25 KB swings
15 sit ups
5 box jumps

one member will run 400 feet (sidewalk and back) while the other completes rounds from amrap, upon their return they will switch off. repeat until time is up.

Wednesday 

MWOD:
cossack pauses
floss glute and tfl on soft ball
bottom squat hold + stand holds

LIFT: Squat

10x2@70%
45seconds rest

WOD: 40-30-20

drunk lunges
russian twists
v-ups
wipers 


Thursday

MWOD:
hip band split squats
x-band walks
pigeon glute bridges

LIFT: 4RFT

x10 DL @65%
x20 bench presses @50%

WOD:  For time

30 cleans
1000m row
25 pullups
100 dubs
50 burpees

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