Thursday, January 26

Warm-up
Mobility
Bike 500m
PVC Progression
2 Lengths Russian Lunge
x3
1 Length High Knees
1 Length Butt Kicks
1 Length Power Skip
1 Length Prisoner Hop
WOD
5 rounds of:
Run 400 meters
Rest 90 seconds

Wednesday, January 25

Warm-up
Mobility
Run 400m
PVC Progression
1 Length Russian Lunge
20 Mountain Climbers
15 Wall Squats
15 T2B
10 Ring Rows
10 Ball Slams
10 No Wall Wall Ball
10 Pull-ups
10 Push-ups
WOD
Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Tuesday, January 24

Warm-up
Mobility
PVC Progression
Run 200m
:30 Handstand Hold
2 Lengths Bearcrawl
Run 200m
:30 Handstand Hold
2 Lengths Bearcrawl Backward
Run 200m
100 Jump Rope
50 Jump Rope Running in place
50 Double Unders
:30 Handstand Hold
Then work up to working set press weight
5-5-3-3
WOD
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Monday, January 23

Warm-up
Mobility
Row 500m
PVC Progression
x3
10 Wall Squats
10 Ring Rows
10 GHD Hip Extensions
10 Good Mornings w/ bar
Then work up to working weight deadlift as follows
5-5-3-3
WOD
Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Thursday, January 19

Warm-up
Mobility
Row 500m
PVC Progression
x3
20 Squats
10 Wall Squats w/ 3 second pause a bottom
10 Bearsquat Push-up
10 Medicine Ball Cleans
Then spend 10 min on clean practice
Power Clean and Squat Clean
use final 3 minutes to increase to working weight
WOD
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips

Wednesday, January 18

Warm-up
Mobility
Run 400m
PVC Progression
25 Mountain Climbers
2 Lengths Prisoner Hop
2 Lengths Walking Lunge
15 GHD Hip Extensions
:30 Handstand Hold
5 min Headstand Practice (hold for :30 if possible each attempt)
2 Lengths Backward Bearcrawl
25 Hollow Rocks
WOD
Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

Tuesday, January 17

Warm-up
Mobility
Bike 500m
PVC Progression
w/ KB x3
10 SDHP
10 Bearsquat Push-ups
10 KBS
5 Burpees
WOD
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Monday, January 16

Warm-up
Mobility
3 Length Russian Lunge
PVC Progression
100 Double Unders
WOD
Run 5K

Thursday, January 12

Warm-up
Mobility
Run 400m
PVC Progression
x3
1 Length Russian Lunge
20 Squats
10 Jump Squats
1 Length Prisoner Hop
1 Length Broad Jump
Then Back Squat
5-5-3-3 increasing to working set weight
WOD
Back Squat 3-3-3-3-3 reps
Increase to 3RM

Wednesday, January 11

Warm-up
Mobility
Run 400m
PVC Progression
15 Wall Squats
15 Bearsquat Push-ups
15 GHD Sit-ups
15 Russian Lunge
100 Jump Rope
15 Ball Slams
WOD
For time:
50 Box jump, 24 inch box
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders