Monday

Warm Up:
7 min AMRAP:
400m Run
+ 10 Banded Good Mornings
10 Scap Pull-ups
10 Crab Extensions
10 Leg Swings

Strength/Skill:
Pendlay Row
8-10 x 4 Sets

WOD:
3 Rounds for Time:
400m Run
21 Dips
10 Strict Pull-ups

Cool Down:
Squat Sequence Day 1:
A.1:00 Banded Ankle Dorsiflexion/side
B. 1:00 Pigeon/side
C. 2:00 Passive Squat 

Saturday

Warm Up;
7 min AMRAP:
:30 Jump Rope
5 Box Step Downs with Pistol Focus
10 Narrowing Stance Squats
10 Good Mornings

Strength/Skill:
Deadlift
3-3-3-3-3

WOD:
18 Deadlifts (275/185)
50 Double Unders
18 Pistols/leg
50 Double Unders
12 Deadlifts
50 Double Unders
12 Pistols/leg
50 Double Unders
6 Deadlifts
50 Double Unders
6 Pistols/leg
50 Double Unders  

Friday

Warm Up:
7 min AMRAP:
3:00 Row
+ 10 Pass Throughs
10 Banded Good Mornings
10 Banded Side Steps

Strength/Skill:
Barbell Warm Up
3 min EMOM:
4 Snatch Balance (barbell) 
3 min EMOM:
3 Tall Snatch (barbell)

WOD:
Snatch (any style)
1 x 7 (all singles above 65%)

Cool Down:
Squat Sequence Day 3:
A. 1:00 Couch Stretch/side
B. 5 Side Lying Windmills/side x 2
C. 10 Band Assisted Cossack Squats 

Thursday

Warm Up:
7 min AMRAP:
10 Box Jumps
5 Yoga Push-ups
10 Steps Walking Groiner
10 Cat/Cows

Strength/Skill:
Front Squat 5-6 x 5 @ 31X1

WOD:
7 min AMRAP:
7 HSPU
7 Box Jumps (30"/24")

Cool Down:
Squat Sequence Day 2:
A. 1:00 Calf Stretch on Pole (:30 bent knee, :30 straight knee)
B. :90-2:00 Frog Pose
C. 10 90/90 Hip Switches with Counter Balance 

Wednesday

Warm Up:
7 min AMRAP:
400m Run
+ 10 Crab Extensions
20 Steps Walking RDL
20 Steps Heel-Toe Walk
10 Pass Throughs

Strength/Skill:
Weighted Dip 3-2-2-1-1-1-1-1

WOD:
20 min AMRAP:
Run 400m
Rest 1:1
Score is distance + left over time

Cool Down:
2:00 Foam Roll Lower Leg 
1:00 Banded Front Rack Stretch with Tricep Emphasis

Tuesday

Warm Up:
7 min AMRAP:
:45 Jump Rope
:20 Dead Hang
10 Scap Pull-ups
10 Leg Swings
10 Banded Good Mornings

Strength/Skill:
Strict Pull-up
5 Reps x 6 Sets

WOD:
15 min AMRAP:
5 Toes to Bar
10 Medicine Ball Sit-ups (20/14)
15 Russian KBS (24/20)

Cool Down:
1:00 Overhead Band Stretch
10 Prone Press-ups
1:00 Banded Hamstring Stretch

Monday

Warm Up:
7 min AMRAP:
2:00 Row
5 Single Arm Dumbbell Thrusters/side
5 Yoga Push-ups
5 Side Lying Windmills/side

WOD:
50-40-30-20-10
Row calorie
Thruster (45/35) 

Cool Down:
Squat Sequence Day 1:
A.1:00 Banded Ankle Dorsiflexion/side
B. 1:00 Pigeon/side
C. 1:30 Passive Squat 

2020 Goal Post!

We love to set goals (check on your 2019 goals)  Please comment to this post with a goal for 2020 and update us on what happened with your 2019 goal!

Whether you're hoping to gain a new skill, PR a lift or workout time, or just become more consistent with coming to the gym, let us know so we can help.  Feel free to ask any of the coaches for help with goal-setting.  Please note, your goal must be a SMART goal as outlined below!

Acceptable Goal: "do 1 pull-up by June 2020"

Unacceptable Goal: "come to the gym more often" - this does not work because it is not specific or measurable.  You could say come to the gym 2 times a week for 6 months, and it would work!

Each day you have not commented with your goals, your penalty is as follows:

Monday 1/6 - No Goal = 10 burpees
Tuesday 1/7 - No Goal = 20 burpees
Wednesday 1/8 - No Goal = 30 burpees
Thursday 1/9 - No Goal = 40 burpees
Friday 1/10 - No Goal = 50 burpees

Unless your goal is to do 150 burpees next week, post a goal!  It does not have to be crazy, it just has to be something!

Saturday

Warm Up:
1:00 Partner Med Ball Tosses over a Pull-up Bar
1:00 Partner Russian Twists
1:00 Partner Med Ball Sit-ups over a Box x2

Strength/Skill:
Review and warm up dumbbell movements

WOD:
5 Rounds Each with a Partner (alternate after each movement):
10 Dumbbell Snatch (50/35, alternate hands) 
10 Steps Overhead Reverse Lunge (alternate steps, hands don't matter)
10 Single Arm Devil's Press
10 Single Arm Hang Clean and Jerk (5/hand in a row) 

Friday

Warm Up:
7 min AMRAP:
:30 Jump Rope
10 Banded Good Mornings
10 Band Assisted Cossack Squats
10 T-spine Passes on bench or box

Strength/Skill:
Front Squat @31X1 8-10 x 3

WOD:
50-40-30-20-10
Russian KBS (24/20)
Double Under

Cool Down:
Squat Sequence Day 3
A. 1:00 Couch Stretch/side
B. 5 Side Lying Wind Mills/side x 2 
C. 10 Band Assisted Cossack Squats