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

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.

0:30 - Monday - December 2nd**Strength:7 superset rounds on a 3 minute clock:3 deadlift 70+% of 1RM30 second handstand holdWOD:10 minute AMRAP:15 toes to bar15 overhead squat 95/65#*Scale up to bar muscle up if you are capable… should be less than a minute of work each round.Cooldown:30 stiff leg situp and toe touch4:20 - Tuesday - December 3rd**WOD:7 minute AMRAP:15 kettlebell swing 53/35#30 double under (30 seconds of work)2 rope climb-1 minute rest5 minute AMRAP:20 wall ball shot 20/14 to 10/910 pullup-1 minute rest3 minute AMRAP:Burpee to a 6” touch-1 minute rest2 minute AMRAP:Calorie row, ski or bike*Wear a vest if you dare!Cooldown:5 minutes of slow row, ski or bike.10:10 - Wednesday - December 4th**Strength:7x3 front squat 70%+ 1 RMWOD:For time: *10 minute cap1k row30 handstand pushup500m row15 strict handstand pushupCooldown:30 pvc pass throughStretch chest, lats and shoulders.15:50 - Thursday - December 5th**Strength:5x7 deadlift 50-60% (pause 2 seconds at the bottom of the knee cap each rep, drop from the top)WOD:For time: *10 minute cap21-15-9Hang muscle clean 115/80#Push pressBack squatCooldown:3 minutes of like row or bike. 5-10 minute smashing and stretching.21:08 - Friday - December 6th**WOD:For time: *20 minute cap100 box step up 30-35% of 1RM front squat*To start the workout and each time you drop your bar complete:200’ farmers carryPost WOD:20x15 seconds flutter kicking, 15 second rest*Hold the plate on locked arms over your shoulders while you flutter kick.25:05 - Saturday - December 7th***Cadre will not have classes Saturday morning!Partner WOD:150 dumbbell snatch 50/35#150 single arm dumbbell thruster (spit arms evenly)150 calorie ski*Partition however you would like

2:20? - Monday - November 25th**Strength:7x5 front squat (65% increasing toward 85%)WOD:“Freddy’s Revenge”5 rounds for time:5 shoulder to overhead 185/125#10 bar facing burpeeCooldown:500m row at 15 s/m6:19 - Tuesday - November 26th**WOD:30 minutes alternating OTM:3 power clean (heavy load for 3 quick singles)25-40 air squat (work the full minute)10-15 toes to bar (work

:30 - Monday - November 18th**Strength:20 minutes to establish a 1RM DeadliftInterval:With a partner do 10x250m skiCooldown:Stretch hamstrings and roll back2:22 - Tuesday - November 19th**WOD:For time: *20 minute cap21-18-15-12-9-6-3Toes to barBurpee box over 24x20/20x24”Post WOD:Spend 10 minutes working controlled sets with your jump rope. We suggest you work small enough sets that you can remain in command of the rope and your reps. Increase the volume of your sets or decrease your rest windows to increase the difficulty. But first, shoot for consistency.5:55 - Wednesday - November 20th**Strength:4 superset rounds on a 4 minute clock:5-15 strict ring dip3 pullup negatives (if you have the capacity to slow it down for more than a 5 second descent, than do so)*Mobilize in the rest time after each round.WOD:13 minute AMRAP:100 double under (90 seconds of work)75 wallball shot 20/14# to 10/9’50 dumbbell snatch 50/35#25 bar muscle up (sub chest to bar pullup or reduce the bar muscle up, or reduce the number of reps to be doable in

1:44 - Monday7:45 - Tuesday14:28 - Wednesday25:25 - Thursday32:46 - Friday38:24 - Saturday1:44 - Monday - November 11th**WOD:4 rounds for time: *15 min cap10 back squat 185/125#10 toe to bar20 dumbbell push press 50/35# setPost WOD:10 minute Squat Test!!!7:45 - Tuesday - November 12th**Skill/ Strength:5 rounds on a 3 minute clock:20-40 second hollow hold10 Russian kettlebell swing (heavy)WOD:10 minute AMRAP:Burpee broad jump 20m10 kettlebell snatch 53/35#2 rope climb14:28 - Wednesday - November 13th**Strength:5x7 deadlift pull heavy, controlled sets.WOD:Each for time:30 power clean 60-65% of 1RM power clean*rest 2 minutes50 chest to bar pullup*rest 2 minutes70 barbell thruster*rest 2 min2 minute double under AMRAP25:25 - Thursday - November 14th**Strength:5 rounds every 2 minutes:7 strict press7 good morning*Do this as one unbroken complex.WOD:Every 3 minutes for 18 minutes:12-20 cal row (1 minute of work max)12-20 pistol (45 seconds of work max)8-16 handstand pushup (45 seconds of work max)32:46 - Friday - November 15th**WOD:5 rounds for time: *18 minute cap10 alternating lunge 115/80#15 hang power clean10 bar facing burpee15 shoulder to overheadPost WOD:4 superset rounds on 4 minute clock:5-10 strict pullup (weighted if you can do more than 10)5 front squat (from the floor, ascending load)38:24 - Saturday - November 16th**Partner WOD:100m bear crawl50 goblet squat100m overhead kb carry100 hand release pushup100m overhead kb carry50 goblet squat100m bear crawl

1:05 - Monday - November 4th**WOD:4 rounds, each for time, structured as such: *27 minute cap21 deadlift 185/155#14 burpee box over 24/20 x 30”7 bar muscle up (14 toes to bar)- rest 2 minutes7 bar muscle up14 burpee box over21 deadlift- rest 2 minutes21 deadlift14 burpee box over7 bar muscle up- rest 2 minutes7 bar muscle up14 burpee box over21 deadliftPartner 2k ski:20 seconds on, 20 seconds off. Make the quickest transitions that you can.4:07 - Tuesday - November 5th**WOD:For time:50 wallball shot 20/14 to 10/9’30 power snatch 75/55#25 wallball shot15 power snatch 95/65#Cooldown:Walk it offSpend 4 minutes rolling out:GlutesCalvesSpend 4 minutes working on overhead position with a lacrosse ball6:20 - Wednesday - November 6th**WOD:20 minutes alternating OTM:10-15 kettlebell swing 53/35#10-15 v-upPost WOD:5x7 seated dumbbell clean and press.*Perform a curl to the shoulder and a strict press overhead all while seated on the floor.Use a weight that becomes quite difficult for the last 2 reps.9:40 - Thursday - November 7th**Strength:7x3 deadlift build to a heavy touch and go, controlled triple.WOD:7 rounds attempting to work at slightly higher than moderated intensity and finish each round in 2:00-2:305 strict pullup (single set of reps)10 alternating overhead lunge 45/35# (smooth and focused on upright spine position)15 pushup (elbows close, 1-2 sets)20 air squat (fluid with good ROM and control)25 double under (50 single unders or 25 seconds of works tops!)*This workout is meant to be focused on pacing and better movement practices. Discuss scaling with your coaches so you can do the proper amount of work.Post WOD:Spend 10 minutes static stretching:13:55 - Friday - November 8th**Interval:3k skiRest 2 minutes3k row*Work at a steady clip and focus on maintaining complete control of pace and stroke rate if you are preparing for 20.5.Movement practice:20.515:20 - Saturday - November 9th**20.5 at CADRE!

0:53 - Monday - October 21st**Strength:5x10 overhead squat*Bar starts on the floor, you must perform a lift or series of lifts to get the bar overhead.WOD:For time: *10 minute cap21-15-9X2 wallball shotPullupCooldown:5 minutes on a machine5 minutes static stretching3:00 - Tuesday - October 22nd**WOD:20 rounds on a 2 minute clock:11 lateral burpee over bar9 lateral box over 24x20/20x24”7 deadlift 185/135#*The work must end by 1:45 out of your 2:00 clock each round. YOU MUST TAKE AT LEAST 15 SECONDS OF REST EACH CYCLE, reduce the reps of the movements as needed so that you can finish rounds on time.**Last programmed 11-6-18Cooldown:Walk it off!**Wednesday - October 23rd**WOD:10 minute AMRAP:5 power clean (70% of 1rm power clean)10 handstand pushupPost WOD:5 minutes OTM:15 v-up7:00 - Thursday - October 24th**WOD:5 rounds for time: *30 minute cap20 kettlebell swing 53/35#20 overhead walking lunge (10 steps while the right arm holds, then 10 while the left holds)40 double under400m runCooldown:Row 1k at a stroke rate of 18s/m9:20 - Friday - October 25th**Interval:1k skiRest 3 minutes1k rowRest 3 minutes2k bikeMovement Review:Based on 20.3 announcement10:34 - Saturday - October 26th**WOD:20.3

3:33 - Monday - October 14th**WOD:3 rounds for time:15 front squat 135/95#15 toes to bar5 minute restFor time:45 burpee over the ball45 wall ball shot 20/14#Post WOD accessory work:5x10 double dumbbell strict press6:17 - Tuesday - October 15th**WOD:5 rounds for time: *30 minute cap200m row20 v-up20 kettlebell swing 53/35#200’ overhead kettlebell carry (100’ per arm)Cooldown:Spend 10 minutes working on your double unders. Work on being relaxed and slowing down your attempts with higher jumps.9:09 - Wednesday - October 16th**WOD:For time: *30 minute cap50 chest to bar pullup40 overhead walking lunge step 45/35# plate30 power snatch 115/80#20 handstand pushup10 muscle up (20 ring dip)20 handstand pushup30 power snatch40 overhead walking lunge step50 chest to bar pullupCooldown:Walk it off!11:10 - Thursday - October 17th**Clean Work:Spend 20 minutes working small sets or singles to dial in and correct technique, keep weights reasonably light and improve your lifting!Spend 10 minutes working to a heavy power clean or clean single or double for the day!Post WOD:10 rounds:10 seconds of flutter kicks10 seconds of v-ups10 seconds of rest13:25 - Friday - October 18th**Mobility:TBD based on 20.2Intervals:2x500m ski2x500m row2x1k bike*Rest 2 minutes after each effort,Cooldown:Spend some time static stretching/doing mobility for tomorrow!15:06 - Saturday - October 19th**WOD:20.2

3:15 - Monday - October 7th**Mobility:Couch stretch and elevated pigeon to open up hipsKeg drill to open up thoracic spineWOD:“Nancy”5 rounds for time:400m run15 overhead squat 95/65#Cooldown:200m walk10 slow sumo foldovers4:08 - Tuesday - October 8th**Strength:8x5 deadlift*Work from 60% to a heavy set of 5 with proper control.Intervals:2 rounds:1 minute max calorie ski2 minute rest1 minute max calorie bike2 minute rest1 minute max calorie row2 minute restCooldown:10 minutes stretching and loosening your hips, hamstrings and lower back6:15 - Wednesday - October 9th**WOD:For time:2-4-6-8-10Power clean and jerk 135/95#Burpee box hop 30/24”*Each minute perform 15 double unders (30 single unders, 15 seconds of work tops!)Post WOD:3 sets of max reps strict pullup with a 5 second static hang between reps*Rest up to 3 minutes between sets. Set yourself up to get at least 5 reps each set.9:10 - Thursday - October 10th**WOD:30 minute AMRAP:25 abmat situp20 box step up 24/20”15 sumo deadlift high pull 95/65#10 thruster5 bar muscle up (10 knees to elbow)Cooldown:Walk it off and speculate what 20.1 will be!11:12 - Friday - October 11th**Mobility:TBD based on Open 20.1 announcementIntervals:4x1k row, rest 3 minutes between efforts.Shoot under your target 5k pace.**Saturday - October 12th**WOD:20.1

**Monday - September 30th - 4:18Skill:10 minutes to work structured sets of double undersThis is meant to be an opportunity to work on consistency and control. Pick number that you believe can perform as an unbroken set with some rest between. Attempt to perform between 150-500 reps in structured sets where you control from start to finish and have minimal mistakes. Depending on your ability, modify the rep structures and the rest between sets: 7x50 with 1 minute rest, 20x10 with 20 seconds of rest between, 30x5 with 10 seconds of rest between. These should all fit in the 10 minute window and fit very different athletic levels. Modify as needed. If you are working on double unders with singles between, then work on getting down to only 1 single between or completely eliminating the singles to string doubles together. DOUBLES ONLY COME THROUGH PRACTICE!WOD:5 rounds for time: *20 minute cap20 kettlebell swing #53/3520 pistol20 ring dipCooldown:5 minutes light moving on a machine.**Tuesday - October 1st - 8:40Strength:10x2 split jerk*Work from around 50% of 1RM split jerk to a 2RM for the day.WOD:2 rounds for time, rest 3 minutes between rounds:50/40 calorie row800m runCooldown:Walk it off!**Wednesday - October 2nd - 11:05WOD:Open WOD 19.4For time: *12 minute time cap3 rounds:10 snatch 95/65#12 bar facing burpee-Rest 3 minutes3 rounds:10 bar muscle up12 bar facing burpeeCooldown:Spend 10 minutes static stretching**Thursday - October 3rd - 13:12Strength:15 minutes OTM:Power cleanPush jerkHang cleanSplit jerk*Start with a substantially heavy load and ascend if possible.WOD:For time:21-15-9Deadlift 185, 235, 285/125, 155, 185#Box hop 30/24”Cooldown:1k cooldown row (18 s/m)**Friday - October 4th - 16:20Strength:5 rounds, on a 3 minute clock:Max set strict pullupMax set strict handstand pushupWOD:15 minute AMRAP:50 double under20 overhead squat 115/80#5 burpee muscle up (burpee with 2 toes to bar)Cooldown:15 slow yoga inchworms**Saturday - October 5th - 19:53In teams of 3:15 minute AMRAP:10 synchronized burpee20 synchronized wallball shot 20/14# to 10/9’10 ground to overhead 135/95#*For the burpees and wallballs to be performed the 3rd person on each team must hold the barbell in a front rack. IF THE BAR IS DOWN, WORK MUST STOP. You may change places as you wish.-Rest 5 minutes10 minute AMRAP:Calories on a rower*Each team gets one erg, rotate as desired.

**Monday - 3:45WOD:“Badger”3 rounds for time:30 clean 95/65# 30 pullup800m runCooldown:500m row at 18 s/mRoll and stretch**Tuesday - 5:32Strength:14 minutes alternating OTM:3-5 strict toes to bar5-10 strict ring dipWOD:For time: 17 minute cap20-15-10-5Lateral burpee over barbellShoulder to overhead 135/95#4-3-2-1 rope climbCooldown:10 minutes of relaxed practice on handstands and handstand walks**Wednesday - 8:54Interval:The Calorie Counting Concept:5 rounds accumulating as many calories as possible:1 minute ski1 minute rest1 minute row1 minute rest1 minute bike1 minute rest*Last completed February 15th, 2019Cooldown:400m walk**Thursday - 11:30Mobility:Roll lats 2 min per sideRoll medial scapular boarder 2 minutes per sideWOD:10 minutes alternating OTM:5 power snatch5 hang snatch*Pick one weight and keep it consistent. Should be difficult but doable to complete all 10 minutes unbroken. Suggested at 60% of 1RM snatch.5 minute rest, then:5 minutes OTM:1 snatch ascending to a heavy singleCooldown:10 minute squat test on a running clock.*If you have to stand up, resume your hold as soon as possible and squat for as much of the 10 minutes as you can.**Friday - 15:09Skill/Strength:7 minute AMRAP:1 strict chinup2 pistol2 strict chinup4 pistol3 strict chinup6 pistol...WOD:Complete for time on a Tabata timer:3 rounds:75 double under25 toes to bar10 alternating lunges with 95/65# barbell overhead*Wear a weight vest if you wish.**Weight vest wearers beware: Double unders in a vest can cause significant soreness in the calves. If you do not have double unders we suggest that you NOT wear a vest and work on learning the basic CrossFit skill of the double under… they have ALWAYS appeared in the Open!Cooldown:Spend 10 minutes working on your mobility weaknesses.**Saturday - 19:40Partner WOD:3 rounds for time:20 pullup30 pushup40 kettlebell swing 53/35#800m kettlebell carry*Split work as desired. Both athletes must complete the 800m carries traveling with a single kettlebell between the pair.

**Monday - 2:48Mystery Monday:There will be running, Not only running, but there will be running.Post WOD:5 rounds:30 seconds of flutter kicks, holding 45/35# in front of the body30 seconds rest**Tuesday - 4:20Strength:Strict press 5x5*Start at 70% and ascend.WOD:7 minute AMRAP:5 power snatch 95/65#10 front squat15 deadlift3 minute rest7 minute AMRAP:Burpee box over 24x20/20x24”*If you want to make these a bit more challenging, add a weight vest!Cooldown:Light and easy 1k bike followed by some stretching**Wednesday - 7:20WOD:20 minutes alternating OTM:15-25 wallball shot 20/14# to 10/9’1-5 muscle up (3-7 strict pullups or 2-3 pullup negatives)*Ideally you will complete the wallball shots unbroken for all rounds. Also it is ideal to do your muscle ups as a single set. If you will need to break then consider doing fewer reps so that you don’t need to break. With strict pullups and negatives you may break, try to have the work completed by 0:25 on that minute, giving yourself 35 seconds or more of rest.Post WOD:Spend 10 minutes working on handstands and handstand walking*Work on overhead range by stretching and rolling between efforts.**Thursday - 12:10Strength:4x10 back squatBuild from 60% to a 10rm for the day.Interval:10x250m ski or row, rest 1 minute between efforts*If needed, partner up and use your partner as your rest.Cooldown:200m walkRoll your back, lats and triceps**Friday - 17:45Strength:7 superset rounds on a 3 minute clock:3 strict press 80% and ascending if possible10-30 second L-hangWOD:For time: *17 minute cap50/40 calorie Concept 210 bear complex 115/80#50/40 calorie Concept 210 bear complex50/40 calorie Concept 210 bear complex*Perform your calories on concept 2 machines. Order may very. Communicate with your coach and those in your class to ensure that you do not interfere with each other’s workouts. All 3 machines should be used.Cooldown:Get on an open machine and do 5 minutes of super slow paced work.**Saturday - 23:14Partner WOD:For time: *25 minute capComplete this workout by alternating the working athlete every 30 seconds:100 dumbbell snatch 50/35#200m overhead dumbbell carry100 dumbbell goblet squat200m overhead dumbbell carry100 dumbbell box step up 24/20”200m overhead dumbbell carry100 dumbbell push press200m dumbbell overhead carry

**Monday - 4:00Strength:10 minutes OTM:Power clean2 alternating front rack lungePush press*Build to a max for the complexWOD:For time:800m run500m row800m runCooldown:Spend 10 minutes static stretching and then put some time into mobility for your overhead position.**Tuesday - 6:00Strength/skill4 rounds on a 4 minute clock:Turkish getup to 5 strict presses (1L/1R)5-10 strict pullup*Strict press Turkish getup, each rep begins from the floor, when fully standing complete 5 kettlebell strict press before descending. This should be done with weight that can be strict pressed well. It should be challenging, but still well executedWOD:7 minute AMRAP:5 power clean and jerk 135/95#20/15 calorie row50 double under (100 single under)Cooldown:200m walk20 slow good mornings with a PVC pipe**Wednesday - 8:55WOD:For time: *30 minute cap20 burpee box over 24/20”Immediately into5 rounds:20 dumbbell box step up 50/35# to a 24/20”15 toe to bar10 strict handstand pushupImmediately into:20 burpee box over 24/20”Cooldown:400m walkRoll/stretch whatever is tight.**Thursday - 12:30Strength:5x10 floor press +10 windshield wipers*Work with a partner as a spotter and a timer for your rest. Weight should be moved with complete control.WOD:14 minute AMRAP:200 meter run7 thruster 115/80#*If you want to wear a weight vest, knock yourself out!Cooldown:500m row at 18 s/m**Friday - 15:19Skill:7x10 split jerk drops*Start with just the bar, ascend in load if your timing and position are on point. This is a drill focused on speed and position, not on heavy weight.WOD:For time:10-20-30Ring dipOverhead squat 95/65#Calorie ski or calorie bike (8-16-24 for females)Cooldown:Spend 10 minutes working on slow and controlled pistols and the range of motion required for them. This is not about performing a large volume of reps. Rather, slow things down and try to work on control and balance.**Saturday - 18:13WOD:Something Else Gone Bad:Perform 3 rounds of 1 minute at each station performing for max distance or reps:Kettlebells swing 53/35#Abmat situpBear crawl metersGoblet squatHand release pushupsRest

**Thursday - 0:30WOD:10 minutes OTM:5 power clean and jerk*This is intended to be done with touch and go reps. Use a weight that allows you to get through without any drops. Suggested around 60% of 1RM clean and jerk.Post WOD Gymnastics:Muscle up drills or small practice sets of muscle upsDrills:Banded ring transitions:Sit below a pullup bar where the rings are hung, start with a false grip and pull the rings down and through the armpits then press out the “dip”.Leg assisted transitions:Start seated or kneeling and use your legs to assist you up and through the transition of the rep then continue to press out the dip.Feet on box “kip” assisted:Start with your feet on a box as if you are about to perform a very difficult ring row. Dip your hips toward the ground and then “kip” them up and pull the rings towards them. As the body rises, pull the rings into the armpits and “catch” the transition then press out the dip.**Friday - 8:06Skill:10 minutes alternating OTM:30 seconds of handstand work:Handstand hold (with or without the wall)Handstand walk (shoulder or hip taps)Wall climbs30-40 seconds of jump rope work:Singles (forward/backward)DoublesTriplesWOD:5 rounds for time: *18 minute cap25 wallball shot 20/14# to 10/9’15 toes to bar5 snatch 65% of 1RMCooldown:30 calories using a stroke rate of 25 s/m**Saturday - August 31st**The 31Heroes WOD:This workout was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice. These fearless men and a military K-9 were on a support mission to aid fellow soldiers in contact with the enemy in the Tangi Valley of Afghanistan when their Chinook CH-47 transport helicopter was hit with an RPG and crashed killing all on board.Army Sergeant Alexander J BennettPetty Officer 1st Class, SEAL Darrik C BensonChief Petty Officer, SEAL Brian R BillAir Force Para Rescue Tech Sergeant, John W Brown,Chief Petty Officer, SEAL Christopher G. CampbellArmy Chief Warrant Officer 4, David R CarterPetty Officer 1st Class, Information Systems Technician, Jared W DayNavy Master at Arms, Petty Officer 1st Class John “Jet Li” DouangdaraArmy Specialist Spencer C DuncanChief Petty Officer, SEAL John W FaasArmy Staff Sergeant Patrick D HamburgerStaff Sergeant, Air Force Combat Control Team Andrew W HarvellChief Petty Officer, SEAL Kevin A HoustonLieutenant Commander, SEAL Jonas B KelsallMaster Chief, SEAL, Louis “Lou” J LanglaisChief Petty Officer, SEAL Matthew D MasonChief Petty Officer, SEAL Steven “Matt” M MillsArmy Chief Warrant Officer 2 Bryan J NicholsChief Petty Officer, EOD Nicholas H NullPetty Officer 1st Class, SEAL Jesse D PittmanSenior Chief, SEAL Thomas A RatzlaffChief Petty Officer, SEAL Robert J ReevesChief Petty Officer, SEAL Heath M RobinsonPetty Officer 2nd Class, SEAL Nicholas P SpeharPetty Officer 1st Class, Cryptologist Technician Michael J StrangePetty Officer 1st Class, SEAL Jon “JT” TumilsonPetty Officer 1st Class, SEAL Aaron C VaughnSenior Chief, EOD Kraig M K VickersChief Petty Officer, SEAL Jason R WorkmanAir Force ParaRescue Tech Sergeant, Daniel L ZerbeBart, K-9Partner WOD:31 minute AMRAP:8 thruster 155/105#6 rope climb11 box hop 30/24”*While one partner is performing reps inside the gym the other must run 400m with a sandbag or other object 45/25#. Feel free to wear a weight vest for this workout.

**Monday - 0:30WOD:Mystery MondayThere will be running!Cooldown:5 minute row, ski or bike**Tuesday - 1:12Strength:In 15 minutes:6x3 split jerk (build up from 70% of your 1RM)WOD:15 minute AMRAP:25/20 calorie row20 box hop 24/20”15 handstand pushupCooldown:Ski 2 minutes and bike 2 minutesThen stretch and roll**Wednesday - 7:00Strength:20 minutes to complete5-5-3-3-3-1-1-1-1Front squat*Build to a 1RM.WOD:For time:21-18-15-12-9-6-3Deadlift 225/155#Burpee chest to bar pullupCooldown:Go for a walk, then spend some time stretching/rolling whatever parts need maintenance

**Thursday - 2:09Strength:15 minutes to build to a max for the complex:Power cleanPush pressPush jerkWOD:For time: *12 minute cap30-20-10:Toes to barDeadlift 185/125#50’ handstand walk (30 shoulder taps on a wall or on a box)Cooldown:200m walkRoll spine and lats**Friday - 8:25Strength:10 minutes OTM:Power snatchHang snatch*Start with a manageable but heavy load and increase through the rounds if technique allowsIntervals:3 rounds, 2 minutes rest between rounds:300m row400m runCooldown:Spend 5 minutes working on single unders and or double unders.*This should not be aggressive work, the intention should be on controlling motion and relaxing to conserve energy. DO NOT DO LARGE, TIRING SETS!**Saturday - 15:30Partner WOD:30 minute AMRAP:200’ dumbbell walking lunge 50/35# (single dumbbell, hold as desired)200’ bear crawl100 box over 24x30/20x30”100 Abmat situp and toss 20/14# medball*One partner must hang from the pullup bar in order for work to be completed on the lunges and bear crawl. On the box over and situp and toss 1 partner does not need to hang.

**Monday - 0:30Strength:10 rounds on a 2 minute clock:2 fronts squats (pause 3 seconds in the bottom on the first rep)*Start at 80% of your 1RM front squat and ascend if possibleWOD:2008 CrossFit Games “Grace”:For time:30 clean and jerk 155/105#*Yes, the clean must pass through a full squat.Cooldown:5 minute cooldown row, extremely light pace and slow stroke rate.**Tuesday - 5:09WOD:“Chelsea”30 minutes OTM:5 pullup10 pushup15 air squat*If you fall behind the minute timer, work the remainder of the 30 minutes as an AMRAP.**If you think you are capable of keeping up with the clock while wearing a vest, then knock yourself out!Cooldown:2 minutes of light work on each machine:Ski ergBike erg**Wednesday - 9:02WOD:40 minute AMRAP:200m run10 dumbbell split snatch 50/35#5 lateral burpee over dumbbell400m run20 dumbbell split snatch10 lateral burpee over dumbbell600m run30 dumbbell split snatch15 lateral burpee over dumbbell800m run40 dumbbell split snatch20 lateral burpee over dumbbell1k run50 dumbbell split snatch25 lateral burpee over dumbbell...Cooldown:3 rounds:5 bottoms up kettlebell strict press per side (keep it light)5 single leg RDL (hold load in the opposite hand)

**Thursday - 0:30Strength:10 minutes OTM:Clean2 front squatSplit jerk*Start with significantly heavy weight and increase load if possible. As always, technique is the frist priority, once that is achieved than add the load.WOD:For time: *15 minute cap5-4-3-2-12x bar muscle up5x kettlebell swing 53/35#10x Ab mat situpCooldown:Very slow paced 800m jog**Friday - 7:15WOD:For time: *25 minute cap1k row21 deadlift 275/185#21 burpee box over 30/24”15 deadlift15 burpee box over9 deadlift9 burpee box over800m runPost WOD:3 rounds with 3 minutes of rest between efforts:Max set of strict pullupCooldown:200m walk10 slow sumo foldovers**Saturday - 13:20Daniel:With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.WOD:For time:50 pullup400 meter run21 thruster 95/65#800 meter run21 thruster400 meter run50 pullupPost WOD:GOOD TIMES DRAGGING SLEDS!

Phil and JonMichael break down the first half of this week’s training and discuss movement and approach to each day.

Phil and JonMichael break down the second half of this week’s training and discuss movement and approach to each day.

Phil and JonMichael break down the first half of this week’s training and discuss movement and approach to each day.

**Monday - :30Strength:7x3 push press increasing from 75% of your 1RMWOD:15 minute AMRAP:10 alternating lunges 115/80#10 toes to bar250m row**Tuesday -Skill/Strength:7 sets to build to a reasonably heavy set of 5 Zercher squatWOD: *10 minute cap21-15-9-15-21Overhead squat 115/80#Chest to bar pullup**Wednesday -Mobility:Front rackHamstring/hip flexionOverhead/thoracic spineWOD:Every 90 seconds until failure:Perform 1 round of “DT”:12 deadlift 155/105#9 hang power clean6 shoulder to overhead*Use a weight that will allow you to complete a minimum of 5 rounds before being knocked out.

**Tuesday - 1:00WOD:For time:20-15-10-5Box hop 24/20”Power snatch 75/55#Lateral burpee over barOverhead squatPost WOD:Foam roll glutesFoam roll mid thoracic2 min couch stretch each leg2 min pigeon stretch each leg**Wednesday - 4:00Strength:7x5 front squat 70-80% of 1RMWOD:For time:21-15-9Calorie row2x handstand hold and hip tap (each tap is a rep)4x double under (8x**Thursday - 9:35WOD:Death by pullup (if you project that you are capable of exceeding 15 minutes then perform strict pullups instead)-Rest 1 minuteDeath by 2 hand release pushup-Rest 1 minuteDeath by 3 air squat-Rest 1 minuteTimed:1 mile runPost WOD:15 x 15:15 sets of 15 seconds of flutter kicks followed by 15 seconds of restCooldown:5 minute row holding 20 strokes per minute**Friday - 14:02WOD:10 rounds for time:2 power clean and jerk 70% of 1RM4 bar muscle up (8 knees to elbow)8 kettlebell swing 70/53#Post WOD:Max duration wall sitCooldown:15 yoga inchworms with controlled breathing**Saturday - 17:45Partner WOD:For time:40 burpee over partner (holding high plank)30 sumo deadlift high pull 95/65#20 thruster10 wall climb20 thruster30 sumo deadlift high pull40 burpee over partner*Split work as desired.

**Thursday - 0:30Skill/Strength:Using a set of Kettlebells:Perform 6 sets on a 2 minute clock:Lunge and hold an active position and perform 3 strict presses. Alternate legs and perform another 3 reps.WOD:Complete all 6 rounds for time:3 rounds: *7 minute cap15 deadlift 185/125#15 bar facing burpeeThen immediately into...3 rounds: *7 minute cap3 rope climb15 shoulder to overhead 115/80#*each part of this workout has a 7 minute cap. After 7 minutes they must move on to part B, at 14 minutes the workout ends.Cooldown:100 meter walk then foam roll glutes, hamstrings, and lower back.**Friday - 7:00?WOD:30 rounds:Every 30 seconds1 snatch 60-70% (catch in full squat)Post WOD:1k Tabata row**Saturday - 11:15Partner WOD:400m burden run (pick your poison suggested 50/35# load)4 rounds:15 power clean 135/95#15 front squat 135/95#5 bar muscle up (10 strict pullup (chest to bar if able))400m burden run*Both partners must run with load. Try to use a load that matches your ability to your partners. In the gym split work as desired

**Monday - 0:30Strength:Front squat 3x10 65-75%WOD:For time:50 pushup50 abmat situp50 box hop 24/20”50 pullup1k run**Tuesday - 5:50WOD:40 minute AMRAP:250m row20 wallball shot 20/14# to 10/9’15 toes to bar10 alternating dumbbell snatch HEAVY**Wednesday - 9:08Interval:3 rounds:800m runRest 1 minute400m runRest 90 seconds200m runRest 2 minutes*Intensity should increase significantly as the distance drops. 200m efforts should be quite aggressive!

WOD:For time:50 kettlebell snatch 53/35#50 box step over carrying KB, 24x20/20x24”50 goblet squat50 burpee box overPost WOD:3 rounds, rest 1 minute between rounds:30 seconds of flutter kicks20 seconds of v-up/lemon squeeze10 seconds of hollow hold**Saturday - 6:23WOD:Tabata These Things:Pick your poison: Concept 2 caloriesWall climbToes to barShuttle runPick your poison: broad jump or bear crawl*Complete a full Tabata at each movement. Rest 1 minute and rotate to the next full Tabata.

**Monday - 0:30Strength:20 minutes to build to a 1RM strict pressWOD:10 rounds for time: *15 minute cap5 handstand pushup (strict if possible)7 front squat 50% of 1RM30 double under (60 single skip)**Tuesday - 4:05Strength/Skill:5 superset rounds on a 2 minute clock:7 good morning5 high hang snatch*This is not supposed to be very heavy, use lighter weights and work on timing and accuracy with the high hang snatch.WOD:For time: 10 minute cap*30-20-10Power snatch 95, 115, 135/65, 80, 95#Bar facing burpeeToes to bar**Wednesday - 7:47Strength:20 minutes to build to a 1RM clusterIntervals:Work with a partner who has similar capacity. They will act as you rest between intervals, and you will act as theirs.2 rounds:200m run250m row200m ski500m bike*If you don’t have a partner, then rest the same amount of time that the interval just took you.**Thursday - 11:25**CADRE CLASSES WILL BE 08:30 AND 0930**ScooterSgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.WOD:On a 35-minute clock with a partner:30 minute AMRAP:30 double under15 pullup15 pushup100 meter sprintThen, 5 minutes to find a 1-rep-max partner deadlift*For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

**Thursday - 0:305 minute AMRAP:3 wall climb10 toes to bar- Rest 3 minutes5 minute AMRAP:Wall ball shot 20/14# to 10/9’*Each time you drop complete 5 lateral burpees over the ball- Rest 3 minutes5 minute AMRAP:10 kettlebell swing #53/3510 kettlebell push press (5 per side)**Friday - 5:53Strength:5-5-3-3-3-1-1-1-1*Build to a 1RM front squat.Intervals4 rounds 1 minute AMRAP at each station, 30 seconds to rest and rotate:Ski calBike calRow cal*Try to keep your numbers consistent with each movement through all 4 rounds.**Saturday - 10:30WOD:In teams of 3:9x200m sprint relay100 burpee pullup200 jumping lunges300 plate ground to overhead 45/35#12x100’ bear crawl sprint*1 works while 1 rests. This is meant to be done as manageable sprinted sets of work… there should never be a time when someone isn’t working and when you work it should full tilt effort.

**Monday - 0:30Strength:20 minutes to build to a 1RM push pressWOD:3 rounds for time: *15 minute cap30 lateral box over 24x20/20x24”20 alternating dumbbell snatch 50/35#10 bar muscle up (15 knees**Tuesday - 4:41“Barbara”5 rounds, each for time, rest 3 minutes between rounds:20 pullup30 pushup40 Ab mat situp50 air squat**Wednesday - 8:37Strength:10 minutes OTM:High hang snatchLow hang snatch*Work with ascending load. Focus on technique and position before increasing load.WOD:For time:1k row35 clean and jerk 135/95# (must pass through a full squat)

**Thursday - 0:30Skill:5 rounds:5 snatch drop5 low hang to finish pulls5 high hang snatch*Start with just the bar and increase load while focussing on timing and positioning.WOD:This workout is intended to be completed with a single movement from the list. Thus, it requires a bit of pacing as the rep total will be significant. If you have issues of injury type pain consider using a different movement to continue rather than forcing injury.12 minute AMRAP:Choose from the list below:GHD situpCalorie skiToes to barV-upAbmat situp*At the call of go and every 90 seconds until 12 minutes, complete 10 kettlebell swing 53/35#**Friday - 5:48WOD:10 rounds for time:24 double under12 bar facing burpee6 deadlift 205/145#3 hang power clean*Proper hang power clean weight will be around 70% of your 1RM power clean**Saturday - 8:00Partner “Liam”:For time:800m run carrying 45/35# plate100 toes to bar50 front squat 155/105#10 rope climb 15'800m run carrying plate*You and your partner must run together on both ends. Once you enter the gym you may segment the toes to bar, front squats and rope climbs as desired and split work as desired. The only rules are that at no point in time through the whole workout may your plate touch the ground.

**Monday - 0:55Skill:Muscleup drills/ progressions5 rounds on a 2 minute clock:20 second hollow support hold (on rings or boxes/horns)3-5 ice cream maker3-5 strict knees to elbowWOD:5 rounds:2:30 AMRAP:10 ring dip10 front squat 135/95#Max calorie row in remainder of time*Rest 90 seconds between rounds**Tuesday - 4:01Strength:7x5 floor press*Start with 70% of your strict press max and ascendWOD:16 minute AMRAP:400 meter run30 ab mat sit-up and toss 20/14# medball15 handstand push-ups**Wednesday - 6:40WOD:2 rounds for time:800 meter run20 dumbbell power clean 50/35# set50’ front rack lunge20 dumbbell push press50’ front rack lungeMobility:Target thoracic spine and overhead position.

**Thursday - 0:30Strength:7 rounds on a 2 minute clock to build to a max for the complex:Power clean2 alternating lungePush jerkWOD:For time:50/40 cal ski/ GHD sit-up50 deadlift 155/105#100 double under (2 minute window)50 back squat 135/95#50/40 cal row**Friday - 3:16WOD:30 minute OTM:10-15 wallball shot 20/14# to 10/9’3-7 toes to bar*Choose to do a number of reps that allows you to finish rounds consistently in 40-45 seconds.**Saturday - 10:09Partner WOD:4 rounds for time:400 meter run40 hanging hip touches30 handstand pushup20 sumo deadlift high pull 95/65#