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

February 25/19 - March 02/19

Monday

MWOD:
t-get ups x3/side
t-spine extension on bench x20
90/90 stretch

LIFT:

Miltary Press
clusters (aprroximately 15 seconds between each cluster)

x5 reps snatch grip, normal grip, close grip
5 rounds

WOD: For Time

21 flutter kicks/side
1000M row
then 4 rounds of
5 pull-ups
10 push ups
15 box jumps

Tuesday

MWOD:
Row 250m
Hip opener on box
band hamstring stretch
roll calves

LIFT:
Squat
x12@60%
x10@65%
x8@70%
x6@75%
x8+@705

ATV on floor
5x5/5/5

WOD: EMOTM 10 min
6 clean and jerks
then
50 burpees

Wednesday

MWOD:
dubs practice x50 attempts
band lat tri stretch
couch stretch
single leg glute bridges  x10/10

LIFT: 10-9-8-7-6-5-4-3-2-1

Bench Press (80%)
Body Row

WOD: AMRAP 12 minutes

7 pullups
77 dubs
2 squat clean thrusters (heavy)
28 sit ups

Thursday

WMOD:
row 250m
couch stretch x1min/side
roll quads with roller
super frog

LIFT:

a1) DL
10x2@90%

a2) hollow rocks
10x5 rocks

WOD: 21-15-12

modified handstand pushups
toes to bar
front squats

February 19-23

Tuesday 

MWOD:

Dubs practice x5 minutes

roll quads one at a time on roller x20 passes/side

couch stretch x1minute/side

cossack 'shifts' x10/side

LIFT:

Trap Bar DL

EMOTM x8 minutes

x5 reps @70-75% 

WOD:

WOD:  4 rounds for time
 
5 fallouts
10 toes to bar
20 overhead KB lunges
30 v-ups
40 wipers

Wednesday 

MWOD:

row 250m

chin bar hang x max time

roll lats on soft ballx1min/side

banded super frog x2min

t-spine extension on roller x20

LIFT:

a1)

Push Press out of rack 

x5RM

2x8@85%

strict press

xamap@60% of strict max

a2)

clamshells

4x10/side

WOD: 15/12/9

alternating KB swing 

DB snatch/side

overhead DB squat/side 

Thursday 

MWOD: 

t-get-ups x3/side

bottom squat x max

roll glutes and hips with soft ball x2min/side

couch stretch x1min/side

bottom squat x max

LIFT:

a1) Squat
3@65%
3@75%
3x3@85%

a2) half kneeling band palof press
4x10/10

WOD:

100 hang cleans

every two minutes
100m row


Saturday:

Coaches Choice

Feb 11-16th

Monday

MWOD:
Row 250M
overhead cossack squats with a stick x10/10
roll glutes and hips on softball x1min/side
bottom squat x15 seconds/stand position x15seconds x5

LIFT: Squat

4x5@75-80%

a2) squat jumps 4x5 (immediately after squats)

WOD: 12 min AMRAP

Tire Flip x3
one arm DB clean and press x3/3 (40/60)
Farmers x down and back
arm over arm drag


Tuesday

MWOD:
t-get-ups x3/3
chin bar hangs x1min
t-spine stick drill on bench x10 reps
couch stretch x1min/side

LIFT:
a1) Bench: work up to 5RM
2x8-10@85%

a2) single leg glute bridges

WOD: 5 rounds for minimum burpees

8 deadlifts
8 bent over rows
8 high pulls
8 hang cleans
8 push presses

*4 burpee drop penalty
**no resting bar on body
***no rest between rounds


Wednesday

MWOD:
2 trips with empty prowler
super hip opener x15-20second/position
roll calves x1min/side
hip extensions x15


LIFT:
a1) Deadlift
3@65%
3@75%
3x3@85%

a2) bird dogs
3x3/side 5ct pauses

WOD: 40-30-20-10

dubs
cal row
kb swing
russian twists/side


Thursday

MWOD:
Row 250m
banded super frog
smash hips with soft ball
hip opener on box

LIFT: Miltary

Max reps with a partner
5x2 minute rounds
every other minute rest
someone must press at all times during work minute

WOD:



Saturday:
Coaches Choice (bring out the barbells)

Feb 4-9 2019

Monday

MWOD:
dubs practice x25 attempts
t-spine extension on bench with stick x10-15 reps
stretch wrists
cossack squats

LIFT: Military Press

6/6/6+@70%

a2) side planks 3x10 braces/side

WOD: 'duets'

with a partner perform each couplet for max reps in 4 minutes

push ups
body rows

cal row
dubs

burpees
v-ups

Tuesday

MWOD:
row 250M
super squat hip sequence
roll calves on barbell
stretch calves

LIFT:
Squat: EMOTM x8 minutes
 x8 reps @65%

WOD: 10-9-8-7-6-5-4-3-2-1

DB lunges/leg
DB push press
DB bent over row
Bench Crunches

Wednesday

MWOD:
t-get-ups x3/side
t-spine extension on roller x15-20 reps
chin bar hang x max time
band lat tri stretch x1min/side

LIFT:
Barbell Complex
for max load

1 power clean
1 front squat
1 push press
1 back squat
1 push press

WOD: 5 RFT

Prowler
Ropes
150m row
wall ball

Thursday

MWOD:
Row 250m
banded super frog
smash hips with soft ball
hip opener on box

LIFT: Deadlift

work up to 5RM
x8-10@85%

a2) McGill curl ups
 
WOD: unilateral mess

For Time
10-8-6-4/side

waiters lunge
suitcase carry
one arm DB row
one arm thruster
DB snatch

Saturday:
Coaches Choice (bring out the barbells)