Improvement Imminent

00:07 - Monday05:50 - Tuesday08:13 - Wednesday12:29 - Thursday16:45 - Friday22:40 - Saturday**Monday - April 27th**Warm up:30 secondsHigh kneeButt kickSquat jump2 rounds:6 good morning6 high kick toe touch6 slow controlled penguin touch (2 count)6 knee huggerStrength:4 rounds every 3 minutes:10-20 slow and controlled bent over row20 second hollow body holdWOD:For time:1 mile time trial**Tuesday - April 28th**Warm up:2 rounds:10 burpee10 Samson’s stretch to hamstring scoop10 squat hip raise20 single underWOD:5 rounds for time40 double under (less than a minute of work)20 alternating lunge (weighted if possible)20 V-upPost WOD:2 minute couch stretch each side2 minute pigeon stretch each side**Wednesday - April 29th**Warm up:20 alternating lunge step10 pushup to inchworm20 air squat10 pass through10 around the world10 unweighted step up4 way wrist stretch2 rounds:5 deadlift4 hang power clean3 shoulder to overhead20 Alternating OTM:Odd: 5 deadlift, 4 hang power clean, 3 shoulder to overhead (less than 30 seconds of work)Even: 12-20 pistol/ box step up (weighted if possible for step up)(45 seconds of work)**Thursday - April 30th**Warm up:3 rounds:30 second high knee30 seconds butt kick30 seconds stiff leg bear crawlThen10 pass through10 around the world10 pass through in a squat10 swing10 broomstick power snatch10 power snatchWOD:5 minute AMRAP:8 power snatch (with a dumbbell or kettlebell 5L/5R)6 bar facing burpeeRest 3 minutes thenRepeat**Friday - May 1st**Warm up:10 burpee broad jump10 squat hip raise10 Cossack squat10 pushup to downward dog90 second pigeon stretch each side90 second sit and reach (30L/30Middle/30R)Strength:4 rounds on a 2 minute clock:10 Cossack squat (weighted if possible)10 good morningWOD:Death by:3 pushupThen death by:4 air squatThen death by:5 jumping jack**Saturday - May 2nd**Warmup:200m jog20 air squats with a sumo stance10 good morning with a sumo stance20 broomstick passthrough10 overhead squatWOD:3 rounds for time:400 meter run21 swing15 sumo deadlift high pull

00:10 - Monday03:12 - Tuesday05:05 - Wednesday07:34 - Thursday09:54 - Friday14:10 - Saturday**Monday - April 20th**Warm up:3 minute run10 cossack squat10 squat hip rises10 pushup10 strict pressWOD:8 rounds for time: 16 minute time cap*200 meter run10 thruster(14 with db or kb (7L/7R))Post WOD:3 rounds:7 I, T, Y10 fly (on ground) (5L/5R)**Tuesday - April 21th**Warm up:3 rounds :20/:10Squat jumpsSnapping inchwormsWorm push-upsKang SquatsPre WOD mobility:2 min lat smash4 way wrist stretchWOD:12 minute AMRAP:3-6-9-12-15-18-21…Hang clean (Dumbbell 4-8-12-16-20-24-28)Bar facing burpee**Wednesday - April 22nd**Warm up:2 rounds30 second high knees30 second butt kick30 second bear crawl30 second burpeeThen:12 high kick & toe touch12 knee huggers12 deadlift12 pushup to inchwormWOD:Support your local box WOD 3:For time:50 step up50 dumbbell deadlift50 ab mat situp50 single arm thrusterIf you have done this already3 rounds for time:50 step up (with weight if possible)40 shoulder to overhead (20L/20R)30 deadlift (15L/15R)Post WOD:3 minute glute smash3 minute calf smash**Thursday - April 23rd**Warm up:3 rounds:20 lateral line hop10 good morning10 pushup10 pass through10 around the worldFor time:100 double under30 power snatch (20 barbell)80 double under26 power snatch (16 barbell)60 double under22 power snatch (12 barbell)40 double under18 power snatch (8 barbell)20 double under14 power snatch (4 barbell)**Friday - April 24th**Warm up:2 rounds:5 burpee broad jump10 sumo foldover10 lunge & twist5 I,T,YStrength:4 rounds every 2 minutes:10 bicep curl10 skull crusherWOD:3 minutes AMRAP at each movement:Mountain climberHigh kneeBent over rowHigh plant to low plank and back*30 second rest between mountain**Saturday - April 25th**Warm up:2 minute jog/ if you can't run (high knee & butt kick combo)5 burpee10 lunges15 situpWOD:“Zachary Tellier”For Time:10 Burpees10 Burpees25 Push-Ups10 Burpees25 Push-Ups50 Lunges10 Burpees25 Push-Ups50 Lunges100 Sit-Ups10 Burpees25 Push-Ups50 Lunges100 Sit-Ups150 Air Squats

00:22 - Monday04:45 - Tuesday15:40 - Wednesday20:50 - Thursday23:50 - Friday27:19 - Saturday**Monday - April 13th**Warm up:3 minutes running10 hippity hoppity10 pushup to inchworm10 spiderman lunge and twist10 squat hip raise10 power snatchWOD:For time:140 power snatch (100 barbell)*On the top of the minute 5 front squat (single sided implement alternate sides each round)**If you are doing ground to overhead with a plate, complete as many reps as possible in 10 minutesPost WOD Mobility:2 minute glute roll2 minute calf roll**Tuesday - April 14th**Warm up:3 rounds:20 seconds:Single under / lateral hopline hopBurpeeLunge and twistPlate bent over rowStrength:4 superset rounds, rest as needed between rounds:10 dip (bench, box, chair)10 man maker (pushup + bent over row on chair/box/bench)WOD:“Annieish”50-40-30-20-10Double under / lateral hopSitupSquat jump**Wednesday - April 15th**Warm up:3 rounds:20 second bear crawl20 second burpee broad jump20 second high knees3 rounds5 cobra to downward dog10 Cossack squat10 squat and reachSkill:4 rounds on a 3 minute clock:10-20 quality and controlled pistol10-14 seated strict pressWOD:3 rounds for time:800 meter run30 hang power clean (15L/15R)30 shoulder to overhead (15L/15R)**Thursday - April 16th**Warm up:4 rounds::20 at each movementGood morningRussian twistsBurpeeLunge and passthroughBear crawlWOD:3 rounds of 2 minute AMRAP:30 SwingMax v-up/ lemon squeeze in remainder of time-Rest 2 minutes then3 rounds of 2 minute AMRAP:25 sumo deadlift high pullMax jump and tuck in remainder of time**Friday - April 17th**Warmup:2 rounds, 30 seconds at each station:Single under / lateral hopJumping spidermanSumo foldoverAir squatMobility:Spend 10 minutes smashing calves, triceps and quadsFundraiser WOD 2:For time:100 double under21 burpee75 double under15 burpee50 double under9 burpee**Saturday - April 18th**Warm up:30 air squat10 pushup10 inchworm10 squat hip raise20 air squat10 pass through10 around the world10 broomstick/PVC thrusterWOD:20 minute AMRAP:20 Russian twist15 deadlift10 thruster

**Monday - April 6th**Warm up:2 rounds :20/:10Air squatPush-up to DW dogGood morningSliding Cossack SquatUpright row into 90/90Pre Wod Stretching:2 minute each:Fingertip to shoulder blade (1 min per side)Deep squat hold (relaxed)4 way wrist stretchWOD:5 rounds for time:30 power clean (15R/15L) or 20 if using a barbell20 front squat*Rest 1 minute between rounds**Tuesday - April 7th**Warm up:3 rounds :30 each movementJumping jackBear crawlLunge and twistGood morning (banded,DB, light BB)Plank sawWOD:For time:200 single under (sub 90 seconds or so of double unders if you desire)100 deadlift (50L/50R)75 bent over row50 burpee75 step up (with load)100 situp200 single underPost WOD mobility:2 minute calf roll/ smash2 minute tricep roll/ smash2 minute lat roll/ smash**Wednesday - April 8th**Warm up:20 Lateral hop10 Pike pushup10 Hippity hoppity (Out and ups)5 Wall climbWOD:20 minute alternating OTM:10-20 push press (half L/ half R)10-20 down up jump and tuckPost WOD:5 superset rounds:10 bicep curl5 I, T, Y*rest as needed between rounds**Thursday - April 9th**2 rounds :40Single leg jump rope/ single leg lateral hops (:20 per side)Inchworm push-upsSamson stretch (:20 per sideHigh plank shoulder tapsSpiderman reach and twist (:20 per side)SwingsStrength:4 rounds every 3 minutes:30 seconds seated leg lift over30 second shoulder tap/ handstand walk/ handstand holdWOD:3 rounds for time:800m run (use https://onthegomap.com/#/create or mapmyrun)1 minute rest400m run2 minute rest200m sprint3 minute rest**Friday - April 10th**Support Your Local Box WOD**Saturday - April 11th**Warm up:2 minute jog (1 minute out, one back)WOD:20 minute AMRAP:7 v-up/ lemon squeeze8 hand release pushup9 air squat

00:30 - Monday06:20 - Tuesday12:15 - Wednesday16:00 - Thursday20:04 - Friday23:05 - Saturday**Monday - March 30th**Pre WOD accessory:Perform 3 rounds on a 3 minute clock:20 squat in, pistol out (or squat in, shoot to pistol, return to squat and stand)20-30 second handstand hold / shoulder tap / handstand walkWOD:15 minutes OTM:8 deadlift (4L/4R)6 hang power clean (3L/3R)4 thruster (2L/2R)**Tuesday - March 31st**Pre WOD accessory:5 rounds on a 3 minute clock, use extra time to work on any specific mobility that will benefit you most:7 bent over I - T - Y (use light weights between 2 and 10 pounds)30 second hollow rockWOD:7 rounds, 2 minutes of work, 2 minutes of rest:30 Double under/ lateral jumps15 Pushup10 Power snatchMax distance run in the remainder of time*Adjust the rep counts to allow for no more than 45 seconds running and no less than 30 seconds. Each run should be an aggressive effort as you will have 2 minutes of rest before beginning the next round.**Wednesday - April 1st**WOD:For time:120 Box step up (weighted if possible) / pistol / lunge (weighted if possible)*At the top of every minute perform 6 v-up or lemon squeeze.**Thursday - April 2nd**Strength:4 rounds for quality and control:10 Single leg RDL (5L/5R)10 Single leg glute bridge (5L/5R)WOD:10 rounds for time:8 burpee8 sumo deadlift high pull**Friday - April 3rd**WOD:30 rounds for time:10 air squat6 plate bent over row1 Turkish getup (alternate rounds per arm)**Saturday - April 4th**Tabata:Swing (kettlebell/ dumbbell/ rucksack)SitupShoulder to overheadMountain climber

00:30 - Monday03:15 - Tuesday08:25 - Wednesday14:35 - Thursday20:15 - Friday24:50 - Saturday**Monday - March 23rd**WOD:For time: *20 minute cap10 power snatch (split evenly)15 burpee over bar/dumbbell/kettlebell20 power snatch15 burpee30 power snatch15 burpee40 power snatch15 burpee50 power snatch15 burpee**Tuesday - March 24th**Strength:4 rounds:12 lateral lunges (with load)10 good morning*rest 2 minutes between roundsWOD:9 minute AMRAP:10 v-up/ lemon squeeze10 pushup30 double under/lateral jumps**Wednesday - March 25th**WOD:For time: *6 minute cap30-20-10Hang power cleanThruster*Split reps evenly between arms.At 8 minutes on the clock, repeat.Post WOD:3 rounds 30 seconds on 30 seconds off:Wall sit and twistPlank pull throughs**Thursday - March 26**WOD:Death by:3 bent over plate rowRest 1 minute then immediately into:Death by:3 mountain climber (2 count)Post WOD core:“Flower” by Moby6 inches leg lift**Friday - March 27**15 minute AMRAP:6 lunge, lunge, pistol, pistol squats4 Turkish get up (2 per arm)24 swing (plate, kettlebell, dumbbell, rucksack)4 Turkish get up (2 per arm)**Saturday - March 28**Running in the park again? Hopefully!

02:30 - Tuesday07:20 - Wednesday12:45 - Thursday16:30 - Friday21:55 - Saturday in the park**Tuesday - March 17**Jumping skill:3 rounds on a 5 minute clock:10x vertical jump (submaximal repeated effort)10x squat jump (submaximal repeated focus on knee tracking and core control)10x broad jump (submaximal single effort)10 bird dogs (5 each side with a 3 second hold at the top)WOD:20 minutes Alternating OTM:50 seconds shuttle sprint (10 meter course)10-20 pushup (large unbroken set)*Do your best to anticipate fatigue and attempt to produce a repeatable pace that is quite difficult for the later 5 rounds.**Wednesday - March 18**WOD:2x10 minute AMRAPs, 5 minutes of walking between AMRAPs:20 Push press (10L/10R)30 Double under/30 lateral hop (over something the size of a belt)20 Squat jump (add load if you would like to make this more difficult)30 Double under/30 lateral hop20 Plate ground to overhead30 Double under/30 lateral hop20 V-up/Lemon squeeze30 Double under/30 lateral hop*If you don’t have equipment, substitute pike pushups for the push presses and 2 count mountain climbers for the plate ground to overhead.**Thursday - March 19**Strength:4 sets in 12 minutes:12 bent over row with plate (slow and controlled)6 lunge into strict press (alternate legs and hold an active lunge while you press)*Do 3 each arm if you have a dumbbell or kettlebell.WOD:5 rounds for time:20 Goblet lunge/Front rack lunge15 Burpee onto plate20 hang muscle clean (10L/10R)**Friday - March 20**WOD:2 rounds for as many reps as possible:30 seconds Situp and press2 minutes Bent over plate row30 seconds Situp and press2 minutes Up down30 seconds Situp and press2 minutes Mountain climber30 seconds Situp and pressRest 2 minutes between rounds**Saturday - March 21**Ruck/run in the valley (bring weight vest) @ 10:30am

**Monday - March 16th**Strength:4 superset rounds on a 3 minute clock:6 Floor Press10 heavy banded Russian kettlebell swing** External load should allow for proper completion of 8-10 reps on floor pressWOD:Alternating Death By:2 Pullup3 Wallball shot (heavy ball or higher target if possible)*Once you fail one movement, continue the other until you fail there as well.If you cannot do more than 15 kipping pullups unbroken and more than 30 wallball shots unbroken, drop the numbers to 1 pullup and 2 wallball shot.**Tuesday - March 17th**Skill:3 rounds on a 5 minute clock:10x vertical jump (submaximal repeated effort)10x box drop (focus on knee tracking and core control)10x broad jump (submaximal single effort)10x single leg glute bridge (5 per side)** As appropriate, use external load of 5-10% bodyweight for all jumps this week **Weekly TargetWOD:20 minutes Alternating OTM:Row calories (50 seconds of work on your monitor)10-20 pushup (large unbroken set)*Do your best to anticipate fatigue and attempt to produce a repeatable pace that is quite difficult for the later 5 rounds.**Wednesday - March 18th**Pre WOD:2 superset rounds:7 Heavy 90/90s7 Heavy banded goodmorning7 Heavy no moneys*Heavy means use a more challenging band than you would for warmup work. Keep movements slow and controlled but increase the difficulty by a measure.WOD:2 rounds, each for time, 5 minutes of light moving on a machine between rounds:20 Push press 5 RPE30 Double under (30 seconds of work)20 Box hop 30/24”30 Double under20 Deadlift 5 RPE30 Double under20 Toes to bar30 Double under**Thursday - March 19th**Strength:4 sets in 12 minutes:6 archer pullups6 single sided bottoms up lunge into strict press (Each side, alternate legs and hold an active lunge while you press)WOD:15 minute AMRAP:15 V-up/Lemon squeeze15 Goblet lunge 53/35#15 Kettlebell swing**Friday - March 20th**Skill:Static handstand hold drills!WOD:3 rounds for time:500m Concept 2 machine (1k on bike)21 Ring row (as horizontal as possible (should be broken at least once each round)15 Back squat body weight (roughly a 5-6 RPE)**Saturday - March 21st**Cadre:Teams of 3 Pair with people who are roughly your strength so you can maintain the same loads. Work in 30 second shifts (one works, one rests and one holds a high plank (on rings?)) and rotate through:2 rounds of 5 minutes at each station:Tire flipBurpee hop through (into tire and out the other sideSledge hitsCLE:Complete Tabata’s 1 minute rest between:Sandbag to shoulderDumbbell push pressBox overBurpeeAb mat/GHD situp

01:00 - Monday and Thursday Strength05:34 - Wednesday chipper12:12 - Friday’s training*Monday - March 9th**Strength:5 superset rounds on 3 minute clock:6 Towel Pull-Ups6 Bulgarian Split Squat (per leg)* Use external load as appropriate for both movements** External load should allow for proper completion of 8-10 repsWOD:3 rounds for time: *12 minute cap20 hand release pushup10 deadlift (70% of 1RM or 7 RPE)100 double under (60 seconds of work)Cooldown:2 minute light row1 minute doorway stretch1 minute sit and reach1 minute calf stretch (each side)**Tuesday - March 10th**Skill:Jump, jump, jump around!WOD:10 minute AMRAP:250m row10 front squat 5 RPE7 toes to barPost WOD:3 rounds not for time:10 dumbbell bent over row (each side)10 no moneys**Wednesday - March 11th**WOD:For time: *30 minute cap1k row20 wallball shot 20/14# to 11/10’20 chest to bar pullup1k ski20 wallball shot20 chest to bar pullup2k bike20 wallball shot20 chest to bar pullupCooldown:30 seconds each (and each side if applicable):Half pigeonUp dogChild’s poseSit and reachSamson’s stretchSide bend (reaching overhead to tie in the lat)Arm across the chest (deltoid focused)Fingertip to scapula (tricep focused)Doorway stretch (pec and bicep focused)**Thursday - March 12th**Strength:5 rounds on a 2:30 clock:4 Towel Pull-Ups4 Bulgarian Split Squat (per leg)* Use external load as appropriate for both movements** External load should allow for proper completion of 6-8 repsWOD:For time: *7 minute cap30 muscle clean and strict press (60-70% of 1RM strict press or 6-7 RPE)*This is meant to be performed as 30 quick singles. There must be a full pause at the shoulder after the muscle clean and before the strict press.Post WOD:Alternating Tabata:Lemon squeezePlank jack**Friday - March 13th**Skill:6 superset rounds on a 2 minute clock:5 lateral side steps each way (on a wall) or half box circle each way30 seconds backward single underWOD:5 minute AMRAP, rest 3 minutes and repeat:3 muscle up (5 strict pullup in the first AMRAP, 5 strict dips in the second)14 pistolPost WOD:3x100m farmers carry, rest 2 minute between efforts*Use weight that seriously challenges your ability to hold on for the full carry on the last two sets.**Saturday - March 14th**WOD:Teams of 3:For time: *30 minute cap50-40-30-20-10Box jump over 24x20/20x24”Dumbbell snatchGoblet squat (using dumbbell)V-up*Each team must keep an athlete rowing at all times. The rower must be switched every 2 minutes. During the entire workout, the dumbbell must be held. It may only touch the floor when dumbbell snatches are being performed.

00:50 Monday “Jackie”06:30 Wednesday Pre WOD Accessory12:30 Friday Skill**Monday - March 1st**Strength:4 superset rounds on a 3 minute clock:8 floor press (85%+ of 1RM strict press or 7 RPE)10 heavy banded Russian kettlebell swingWOD:“Jackie”For time: *12 minute cap1k row50 thruster 45#30 pullupCooldown:2 minute light row30 second sit and reach ( left, middle, and right)30 second kneeling forearm stretch (fingers pointed forward and fingers pointed back)30 second banded lat stretch (each side)**Tuesday - March 2nd**Skill:3 rounds on a 5 minute clock:10x vertical jump (submaximal repeated effort)10x box drop (focus on knee tracking and core control)10x broad jump (submaximal single effort)10x single leg glute bridge (5 per side)WOD:For time: *18 minute cap18-16-14-12-10-8-6-4-2Dip (preferably on rings)Deadlift (40% of 1RM or a RPE of 4)30 double under to finish each round (30 seconds of work)Post WOD:4 rounds not for time:10 bent over barbell row10 alternating bicep curl (dumbbells)**Wednesday - March 3rd**Pre-WOD Accessory:4 sets in 12 minutes :4 archer pullups4 single sided bottoms up lunge into strict press (Each side, alternate legs and hold an active lunge while you press)WOD:3 minutes each station, 30 seconds to transition to the following station:Ski caloriesDumbbell snatch 50/35#Single arm overhead walking lungeBike caloriesToes to barWall ball shot 20/14# to 10/9’Cooldown:3 minutes light on a machine20 PVC passthrough15 slow yoga inchworm**Thursday - March 4th**Strength:5 rounds on a 3 minute clock:5L/5R Kettlebell strict press10 Sumo deadlift (5-6 RPE)WOD:3 rounds for time:30-20-10Rope climb (3-2-1)Abmat situpBox hop 24/20”**Friday - March 5th**6 rounds on a 2 minute clock15-20 seconds of Wall or partner supported shoulder tap20-30 seconds of Parallette leg lift overWOD:12 minute AMRAP:30/24 cal pick your poison C2Then immediately into2-4-6-8-10Overhead squat (6-7 RPE)Power clean**Saturday - March 6th**Partner WOD: *30 minute cap:For time:500’ bear crawl100 sumo deadlift high pull (4-5 RPE)100 V-up100 push press500’ bear crawl*In order for your partner to bear crawl you must hold the front rack

01:11 - Monday’s Strength7:30 - Wednesday’s WOD21:20 - Thursday’s Intervals**Monday - February 24th**Strength:4 superset rounds on a 4 minute clock:8 towel pullup8 Bulgarian split squats (each leg)Use the remaining 2 minutes to perform structured mobility:Olympic wall squatKeg drill (have bars and rollers out to facilitate this)Calf smashAfter the final set, transition the class into their warmup with the barbell that is already out.WOD:4 rounds on 3 minute clock:20 deadlift 30-35% of 1RM50 double under (100 singles, 45 seconds of work)10 push press*The same weight should be used for both movements and push press should be done in 1-2 sets. Scale the load accordingly. You must finish each round with 45 seconds or more to spare.Cooldown:30 seconds each stretch:3 way hip stretch5 way shoulder stretch**Tuesday - February 25th**Skill:In 15 minutes perform 4 rounds at sub maximal effort (focused on consistency and mechanics):10x Ankle hop (repeated)10x Vertical jump (single effort)10x Squat jump (single effort)10x Clam shells each sideWOD:4 rounds for time: *12 minute cap10 toes to bar50’ bear crawl or 25’ handstand walk (less than 45 seconds of effort each round)20 wallball shot 20/14# to 10/9’Cooldown:2 minute light machiningCouch stretch 2 minute each side2 minute**Wednesday - February 26th**WOD:For time: *25 minute cap250m row21 hang power clean (use less than 50% of your 1RM power clean)21 front squat21 dip500m row15 hang power clean15 front squat15 dip750m row9 hang power clean9 front squat9 dip1k rowPost WOD:4 rounds to be completed in 10 minutes:3 pullup negatives (slower is harder, so encourage stronger athletes to take 5+ seconds controlling their descent)3 single leg Romanian deadlift into pistol (each side) (no load to VERY light load)**Thursday - February 27th**Strength:4 superset rounds on a 3 minute clock:6 towel pullup6 Bulgarian split squats (per side)Intervals:15 second sprint, 45 second rest:4x cal ski4x cal bike4x lateral burpee over barbellPost WOD:3 rounds, not for time:10 banded good morning7 snow angles10 no moneys**Friday - February 28th**Strength:7 rounds on a 2 minute clock:7 strict handstand pushup (scale ROM accordingly)*Perform on of the 5 ways shoulders stretches after each roundWOD:5 minute AMRAP, rest 2 minutes and then repeat in reverse from where you ended as fast as possible:5-10-15…PullupV-up2x jumping lungeCooldown:3 minutes on a machine10 slow yoga inchworm10 Samson stretch20 pvc passthrough**Saturday - February 29th**Cadre:Partner WOD:20 minute AMRAP:100m overhead walking lunge 45/35#50 burpee sandbag box over 30/24”10 rope climbPost:6 minute Calorie plank offCLE:WOD:Tabata (1 minute rest between tabatas)Kettlebell swingWallball shotRope climbGoblet lungeSledge hits, alternate arms per round

GI Jane 2:30Friday 7:57Saturday 15:00**Monday - February 17th**Strength:5 superset rounds on a 3 minute clock:5 strict press 80%5 Romanian deadlift 80%*Use the time between sets to mobilize.WOD:For time: *15 minute cap21-18-15-12-9-6-3Toes to barBox step over 24x20/20x24” 50/35# dumbbell or kett lebell setCooldown:2 minute light row or bike2 minutes each side couch stretch2 minutes stretching forearms**Tuesday - February 18th**15 minutesSkill:Every 2 minutes for 20 minutes:3 clean (performed as quick singles)WOD:7 rounds on a 2 minute clock:20/14 calorie row (45-55 seconds of hard work)5-10 handstand pushup (this should be 1 set to start and can become 2 sets in the later rounds)*You must have your work completed with at least 40 seconds left in the 2 minute window. Scale calories and hspu as needed to fit into this window.Immediately following the final roundCooldown:2 minute light rowPick your poison for shoulder mobility and spend 2-4 minutes unwinding your shoulders**Wednesday - February 19th**20 minuteStrength:5 superset rounds on a 3 minute clock:3 strict press 85%3 Romanian deadlift 85%*Use the time between sets to mobilize.WOD:“G.I. Jane”For time: *17 minute cap100 burpee pullup*Pullup bar should be approximately 6” above your standing reach.Immediately after finishing the WODCooldown:2 minute light machine effort**Thursday - February 20th**Skill:Every 90 seconds for 15 minutes:2 touch and go cleansWOD:For time:5-10-15-20Deadlift 60% of your 1RM deadlift2x Ring pushup5x Double under**Friday - February 21st**Strength:5 superset rounds on a 3 minute clock:1 strict press 90%1 Romanian deadlift 90%*Use the time between sets to mobilize and prep for the WOD.WOD:13 minute AMRAP:13 chest to bar pullup13 overhead squat 35-40% of 1RM**Saturday - February 22nd**CLE:20 minute AMRAP:100m overhead walking lunge 45/35#50 burpee sandbag box over 30/24”10 rope climbPost:6 minute Calorie plank offCADRETabata (1 minute rest between tabatas)Kettlebell swingWallball shotRope climbGoblet lungeSledge hits, alternate arms per round

**Monday - February 10th**Strength:5 rounds on a 2 minute clock:5 back squat 80%*Use the time between rounds to mobilize.WOD:“Diane”For time:21-15-9Deadlift 225/155#Handstand pushup*Last programmed May 10th, 2019.Post WOD:5 rounds, not for time but within 10 minutes:30 seconds barbell horizontal pullup (controlled and focused on positions)10-15 V-up/lemon squeeze (must be a smooth continuous set)**Tuesday - February 11th**Skill:Every 2 minutes for 20 minutes:3 low hang cleanWOD:10 minute AMRAP:50 double under (100 single under, 60 second)15 toes to bar50 double under15 chest to barPost WOD:3 rounds, rest 2 minutes between:10 lunge to curl and press dumbbells5 nordic hamstring lower/raise (control your descent)**Wednesday - February 12th**Strength:5 superset rounds on a 3 minute clock:3 back squat 80%Ring row maximal set*Use the time between rounds to mobilize.Intervals:Complete each effort on a 2 minute cycle:2 rounds:10/7 cal ski10/7 cal row10/7 cal bike*Less than 30 sec of work!2 rounds:20/15 cal ski20/15 cal row20/15 cal bike*Less than 60 second of work!**Scale calories as needed.Cooldown:2 minute quad roll (each side)20 situp and reach across**Thursday - February 13th**Skill:Every 2 minutes for 20 minutes:1 high hang1 mid thigh1 low hangWOD:4 rounds for time: *10 min cap20 abmat situp10 thruster 115/80#Post WOD:10 minutes to teach archer pullups/sliding pullups**Friday - February 14th**Strength:5 superset rounds on a 3 minute clock:1 back squat 90%Supinated grip ring row (max reps)*Use the time between rounds to mobilize.WOD:3 rounds:21/16 calorie concept 2 (pick your poison)15 kettlebell swing 70/53#9 strict ring dipPost WOD:5 sets not for time:10 step up (set a box that is at or above the midway point between your knee and hip, this should feel like an aggressive step)*Add load if you feel comfortable with your positions and pattern.**Saturday - February 15th**Partner WOD:25 minute AMRAP:100 wallball shot 20/14# at 10/9’75 dumbbell hang power clean 50/35# (sets of 5 per arm)50 burpee25 muscle up (2x pullup)

**Monday - February 3rd**Strength:5 superset rounds on a 3 minute clock:5 strict press 80%5 Romanian deadlift 80%*Use the time between sets to mobilize.WOD:For time:30 box over 24x30/20x30”30 pullup-90 second rest20 box over20 pullup-60 second rest10 box over10 pullupPost WOD:4 rounds:20 second flutter kick20 second rest10 second L-sit10 second rest**Tuesday - February 4th**Skill:Every 2 minutes for 20 minutes:3 high hang clean*Focus on speed under the bar and accuracy in catch positions.WOD:3 rounds for time: *15 minute cap500m row20 hand release pushup15 toes to bar/ GHD situpCooldown:Light row at least 2 minutes AS SOON AS YOU FINISH THE WOD (until the cap)5 way shoulder stretch (30 seconds each way)3 way hip stretch**Wednesday - February 5th**Strength:5 superset rounds on a 3 minute clock:3 strict press 85%3 Romanian Deadlift 85%*Use the time between sets to mobilize.WOD:4x2 minute AMRAP, 1 minute rest between:10 front squat 60% (unbroken)Max ring row / strict pullupPost WOD:2 rounds:30 second working stations:High position bands:ITYLow position bands:Scarecrow*Work with a partner (or 2) and alternate between working the bands and an active squat hold.**Thursday - February 6th**Skill:Every 2 minutes for 20 minutes:3 hang cleanWOD:18 minute AMRAP:20 single arm dumbbell push press 50/35#50 double under (1 minute/ 100 single under)10 deadlift 50%Cooldown:Put stuff away2 minutes foam rolling back1 minute sit and reachPick your poison for a shoulder stretch/smash**Friday - February 7th**Strength:5 superset rounds on a 3 minute clock:1 strict press 90%1 Romanian deadlift 90%*Use the time between sets to mobilize.WOD:3x Tabata, 1 minute rest between:Ski caloriesOverhead lunge 95/65#Rope climb / lower and raisePost WOD:10 minutes, 1 rep OTM:Turkish get-up (start light and work to a challenging load)**Saturday - February 8th**Partner WOD:3 rounds for time:50 calorie row40 back squat 135/95#30 toes to bar20 muscle snatch 95/65#10 wall climb

**Monday - January 27th**Strength:On a 3 minute clock:Deadlift:2x53x35x1 build to a 1RM*Use the time between sets to work on mobilityWOD:5 minute AMRAP:7 toes to bar31 double under (30 seconds of singles)**Tuesday - January 28th**WOD:3 minutes max total weight ground to shoulder-rest 2 minutes3 minutes max wallball shot 20/14# 10/9’-rest 2 minutes3 minutes max handstand walk (bear crawl)-rest 2 minutes3 minutes max burpee over bar**Wednesday - January 29th**WOD:7 rounds for time:10 box jump 24/20""10 sumo deadlift high pull 75/55#10 pushup**Thursday - January 30th**WOD:5k ski or 10k bike**Friday - January 31st**WOD:For time:21-15-9Calorie rowHandstand pushupAt 10 minutes begin:For time:9-15-21Push press 95/65#Calorie row**Saturday - February 1st**WOD:“Fight Gone Worser”5 rounds for reps:1 minute pullup1 minute dumbbell snatch1 minute med ball clean1 minute walking/jumping lunge1 minute abmat situp1 minute rest

Monday - January 20thStrength:On a 3 minute clock:Front squat:5 at 60%3x3 at 70-85%5x1 build to a 1RM*Use the rest between sets to work on mobility for front squats and handstand workSkill WOD:5-7 rounds at a comfortable pace and within 7 minutes:Small controllable set of double unders (20 seconds of work)Short distance handstand walk, 20 seconds worth of shoulder taps, plate step ups or handstand hold**Tuesday - January 21st**Interval:With a partner perform:4x250m ski4x250m row4x500m bike*Use your partner’s effort as your rest or use a rough 1-1 work to rest ratio if you don’t have a partner. Attempt to hold consistent paces through all 4 efforts on each machine.Post WOD Mobility:Shoulder and hip/hamstring mobility**Wednesday - January 22nd**Strength:5 rounds on a 2:30 clock:Strict dip (5-15 reps focusing on control and position)Pullup negative (3-5 reps, maintain hollow throughout the lower)WOD:For time: *10 minute cap15-12-9-6-3Deadlift 50% of 1RM front squatHang power cleanFront squatThursday - January 23rdWOD:8 minute AMRAP:20 dumbbell snatch 50/35#5 muscle up (10 chest to bar pullup)Post WOD Core Work:Start 5 minutes after you finish the WOD:5 rounds:15 second side plank (both sides)15 second high plank15 second hollow hold30 second rest**Friday - January 24th**Intervals:Death by 10 meters**Saturday - January 25th**Partner WOD:30 minute AMRAP50 calorie row50 wall ball shot 20/14# to 10/9’50 kettlebell sumo deadlift high pull 53/35#50 burpee*1 works while 1 rests.

**Monday - January 13th**Strength:Front squat:2x7 50%4x5 build to a 5RM*Use the time between sets to work on position.WOD:3 rounds for time: *7 minute cap15 ring dip15 box hop 30/24"Cooldown:Smash and grind through your pecs and shoulder**Tuesday - January 14th**WOD:For time: *25 minute cap1k row30 burpee30 kettlebell swing 53/35#1k ski30 burpee30 kettlebell swing2k bike30 burpee30 kettlebell swingPost WOD Skill:4 rounds NOT FOR TIME:2 box walk back8-12 plate step up2 short controlled handstand walks / 15-20 second handstand hold**Wednesday - January 15th**WOD:"Fran"21-15-9Thruster 95/65#Pullup*Last tested November 26th 2018Post WOD Barbell work:Perform 15-20 power clean and jerks between 50-75% of your 1RM clean and jerk. Take adequate rest between reps and focus on improving technique!**Thursday - January 16th**WOD:10 rounds on a 3 minute clock:7 power snatch #75/5515 v-up50 double under (60 seconds of work)*Finish each round by the 2 min mark, maintaining 1 minute or more of rest.**Friday - January 17th**Strength:Perform a set every 3 minutes:Deadlift:3x55x3 build to a 3RM*Work on mobility between sets.WOD:3 rounds not for time:20 slow shoulder taps (break into smaller sets if needed)30 seconds of flutter kicks**Saturday - January 18th**Partner WOD:3 rounds for time:40 sumo deadlift high pull 95/65#30 push press20 toes to bar10 rope climb*1 works while 1 rests.

**Monday - January 6th**Barbell technique:10 rounds OTM:2 hang power snatch1 hang snatch*Work with 40-50% of your max snatch. This is focussed on technique and timing!WOD:Tabatas with 1 minute rest between:Ski caloriesDumbbell snatch 50/35#PushupBox hop 24/20"Cooldown:2 slow rounds:30 seconds of chest/shoulder static stretching10 situp and reach with legs together**Tuesday - January 7th**Strength:On a 3 minute clock:Front squat:3x54x3 build to a 3RM*Use time between sets to work on front rack, squat and overhead mobility.WOD:10 minutes OTM:3-5 power clean and jerk 40-45% of 1RM clean and jerk5-10 bar facing burpee*Set yourself up with a rep count that will allow you to finish each round at or under 45 seconds. If you misjudge the effort, then modify your rep counts.Cooldown:3 minutes on a machine breathing only through your nose**Wednesday - January 8th**Gymnastics Skill/Strength:4 rounds, not for time:5-10 strict pullup (large but not maximal set, banded or ring row)4 candlestick roll into pistols (per side) or 8 into a regular squat.Interval:6x500m row, rest 2 minutes between efforts*Attempt to maintain your split times or cut slight improvement, keep in mind that 2 minutes of rest will not feel like a full recovery and the same effort will feel progressively more daunting.Cooldown:Walk it off! Don’t plop on the ground… get up and walk around for a few minutes until the burning subsides2 minutes of sit and reach1 minute each side in half pigeon**Thursday - January 9th**Strength:Deadlift:2x74x5 build to a 5RM*Use the time between sets to work on hamstring and hip mobility and clear out your overhead position.Gymnastics Skill:20 small sets of a handstand drills (perform small rounds moving between drills and resting, focus on moving deliberately and with more control):5x wall climb5x 8-16 shoulder taps (facing the wall)5x box circles (5 steps to the right, 5 back to the left)5x short distance handstand walk (spotted or unassisted, scale to a 10-15 second handstand hold attempting to generate balance and control through the wrists and separate from the wall or a spotter)**Friday - January 10th**Barbell Skill:10 rounds:1 pause split jerk (pause in the bottom of the dip for 2 seconds)2 split jerk*Work with 40-50% of your 1RM split jerk. This is focussed on technique and timing!WOD:"Karen"For time:150 wallball shot 20/14# to 10/9”Cooldown:5 minutes of very light machine work**Saturday - January 11th**WOD:"In teams of 3:3 rounds for time:30 kettlebell snatch 53/35#15 synchronized situp and press30 reverse goblet lunges15 synchronized situp and press30 pullup*During the KB work and the pullups, one athlete one each team must be stationed in a high plank for reps to be performed

1:28 - Monday - December 30th**Strength:10x2 concentric only deadlift 70%+WOD:For time: *10 minute cap100/75 calories on a machine (pick your poison)50 burpee to 6” touchPost WOD:Spend a few minutes playing around upside down!7:40 - Tuesday - December 31st**WOD:For time: *40 minute cap3 rounds:20 wall ball shot 20/14# to 10/9’19 pullup3 rounds:20 jumping lunges19 KB swing 53/35#3 rounds:20 box over 24x30/20x30”19 toes to bar3 rounds:20 thruster 45/35#19 hang muscle snatch11::20 - Wednesday - January 1st**Intervals:4x1k row, rest 3 minutes between efforts.*Attempt to set a pace that you can match or improve on by no more than a few seconds throughout the rounds:Post Intervals:3 rounds slow and controlled:10 bottoms up KB strict press (seated, 5 per arm)10 Romanian deadlift (5 per leg)20-30 second hollow hold15:40 - Thursday - January 2nd**Mobility:20 hamstring scoops per side2 minutes per side smashing scapular border with lacrosse ballWOD:For time: *15 minute cap15-12-9-6-3-6-9-12-15Deadlift 185/125#Handstand pushup (scale with less reps, dumbbell strict press, piked pushup on box)Cooldown:2 rounds250 light meter row10 downward dog to cobra20:32 - Friday - January 3rd**Strength:10x2 front squat (build to a 2rm)WOD:7 Minute AMRAP:100 single under40 single arm dumbbell overhead lunge steps 50/35# (20L/20R)50 double under (60 seconds max!)Cooldown:2 rounds:10 slow and controlled air squats10 slow toe touches26:20 - Saturday - January 4th**Partner WOD:7 minute AMRAP:30 Russian swing20 sumo deadlift high pull10 wall climb-Rest 3 minutes7 minute AMRAP:30 plate ground to overhead20 hanging hip touches10 burpee onto plate*During the first AMRAP one partner mu st hold the plate off the ground the entire time. During the second AMRAP one partner must hold the kettlebell off the ground the entire time.

0:45 - Monday - December 23rd**Strength:In 20 minutes10x5 sumo deadlift 50-70% of 1RM*Stretch and prep shoulders during your restsWOD:4 rounds for time: *10 minute cap2 rope climb10 overhead squat 50% of 1RMCooldown:30 situp and reach (L, M, R)5:33 - Tuesday - December 24th**WOD:12 Gifts of Fitness:For time:1 clean 115/80#2 alternating lunge3 shoulder to overhead4 front squat5 power clean6 lateral burpees over the bar7 wall ball shot 20/14# to 10/9’8 toes to bar9 handstand pushup10 chest to bar11 box over 24x30/20x30”12 muscle up10:07 - Wednesday - December 25th**Strength:In 20 minutes:10x2 snatch*Touch and go reps, work up to a heavy double.WOD:4 rounds:1:30 max calorie bike1:30 max GHD situp1:30 restCooldown:1k cooldown row14:13 - Thursday - December 26th**WOD:“Fight Gone Bad”3 rounds for reps:1 min wallball shot 20/14# to 10'/9’1 min sumo deadlift high pull 75/55#1 min box hop 20"1 min push press 75/55#1 min calorie row1 min restCooldown:10 minutes of static stretching17:15 - Friday - December 27th**Strength:5x7 front squat 60-70% of 1RM front squatWOD:“Power Elizabeth”For time:21-15-9Power clean 135/95#Ring dipCooldown:Couch stretch and roll out your quads22:22 - Saturday - December 28th**WOD:Teams of 3:In teams of 2 work to complete rounds of:9 rounds for time:30 dumbbell snatch20 toes to bar10 deck squat 45/35# plate (loaded candlestick roll)*1 athlete must row for an entire cycled round. Your time is your finish time -1 second per calorie rowed.