MONDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN)
Complete 3 rounds (not for time - use it to warm up)

10 Push Ups
10 Walking Lunges
20 PVC Pass Throughs 
10 Cal Row/100m Run
STRENGTH:   
Double KB Chest Press + 10 HR push-ups
-Run the rack with 5 reps of double chest press. When you achieve your top weight, superset you chest press with 10 hand-release push-ups. Try to go directly from you chest press into your push-ups, and save the rest till after the superset. If you need to, create a time cap appropriate to the fitness level of your class.




15 min WOD:  2 rounds for time:
Run/Row 250m
25 pullups
Run 250m
25 pushups
Run 250m
25 v ups
Run 250m
25 goblet squats (KX 40W/60+M)



Back Strength CHALLENGE
2 rounds
10 Bent over row
20 band pull aparts

TUESDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) or
5 minute AMRAP of: 
5 Pull Ups or TRX Row
5 Burpees
20 PVC Pass Throughs 
10 Wall Balls

15 min STRENGTH:
: Core Circuit
4 Rounds (30 seconds exercise, 10 seconds rest)
1) Hanging Leg Raises
2) One-leg Hip Bridges R
3) Weighted Sit-ups
4) One-leg hip bridges L
WOD:
3 Rounds. 1 minute per exercise. Perform as a circuit.
-Jump Rope (good opportunity to practice DU)
-Sumo Deadlift High Pull (KX DBL 25W/DBL 53M)
-Alternate 3R/3L Lawnmower Rows (KX 35W/53M)
-Ball Slams (KX 15W/30M)
-Reverse plank




Back Strength CHALLENGE
3 rounds
15 trx row
250m row



WEDNESDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN)
Complete 4 rounds (not for time - use it to warm up)
10 Push Ups
15 Air Squats
10 Box Step ups
5 Inch Worms 
10 KB Swing

STRENGTH:
5 Min Ascending EMOM (KX DBL 35W/ DBL 53+M) (NO SWING CLEAN)
6 DBL KB cleans
8 DBL KB cleans
10 DBL KB cleans
12 DBL KB cleans
14 DBL KB cleans
WOD:


“Run To The Hills” For time with 20 minute cutoff:  (KX 35W/53M)
   250m run
   20 One Arm Snatches Right
250m run
20 One Arm Snatches Left
250m run
20 Burpees
250m run
20 One Arm Thrusters Right
250m run
20 One arm Thrusters Left
250m run
20 Jump Lunges
250m run
20 One Arm Swings Right
250m run
20 One Arm Swings Left
250m run
20 Jump Squats
250m run




Back Strength CHALLENGE
8 rounds 20/10
trx back fly



THURSDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)
Complete 3 rounds (not for time - use it to warm up)
5 Scapular retractions
10 Push Ups
10 Double Unders / 40 Skips
10 Wall Balls



STRENGTH:
Vertical Pull Strength - Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely)
BEGINNER - Pullup Negitaves (Goal Is 3 Slow Reps To Bottom)
INTERMEDIATE - Bodyweight Pullups (Goal Is 5 Reps For 5 Sets)
EXPERT - Weighted Pullup (Max Weight For 1 Rep Goal Is 2-30lb Women/2-50lb Men)


WOD:
Get As Far As You Can Through The List In 15 Minutes (Cut Off At 15 Min) (KX 35W/53M)
100 Rope Skips (20 DU)
50 Over head KB Swings  (KX 35W/53M)
80 Rope Skips (16 DU)
40 High Pulls Right  (KX 35W/53M)
40 High Pulls Left
60 Rope Skips (12 DU)
30 Swings Right  (KX 35W/53M)
30 Swings Left
40 Rope Skips (8 DU)
20 Bottoms up press Right  (KX 20W/35M)
20 Bottoms up press Left
20 Rope Skips (4 DU)
10 Pullups
10 Pushups
100 Rope Skips (20 DU)



Back Strength CHALLENGE
3 rounds
10 good morning with kb held at chest
20 swimmers



FRIDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) or
6 minute AMRAP of: 
15 Butterfly Sit Ups
20 PVC Pass Throughs 
10 Cal Row/100m Run
5/5 Iron cross
5/5 Scorpion

STRENGTH:
TRAVELING LUNGES 5X12
6R/6L Lunges. Only 5 rounds TOTAL. Do not run the rack for 10 minutes. If the find their max weight, stay at the weight.



WOD: (for time)


30 Box Over (KX 20'W/24'M)
---
4 Rounds:
10 DBL KB thrusters (KX 25W/40M)
10 Burpees (must clap hands above head)
---
15/15 Reverse O.H. DBL KB LUNGE (KX DBL KB 20W/35M)




Back Strength CHALLENGE
5 rounds
1 lap farmer carry
10 bent over back fly
10 banded lat pulldown

SATURDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) Or
6 minute AMRAP of: 
15 Air Squats
5 Touch Jumps
10 Wall Balls
5 Frog planks


STRENGTH:
7 minute EMOM (Every Minute On the Minute)
3 Heavy KB Squats
5 Burpees
**have your class warm up their squats first and find their ideal weight before you start your EMOM. Incorporate some dowel work and bodyweight squats into your warm up**



WOD 20 MIN CUTOFF
**MAX EFFORT!!! SPRINT**
**FOR ADVANCED STUDENTS, OFFER 4 ROUNDS EACH**



3 ROUNDS:
SHORT SPRINT
15 ABMAT BUTTERFLY SIT-UPS
10 Box Jump


REST 1 MINUTE


3 ROUNDS:
15 DIPS
12 DBL KB Bent over row




Back Strength CHALLENGE
5 min EMOM
ascending reps
start at 5 pullups and add 3 reps every round

MONDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH:
L-Sits with Yoga Blocks (Scale appropriately)

• Beginner: 3 rounds: 15sec L leg hold, 15sec R leg hold, 30 second rest
  
• Intermediate: 3 rounds: 20-30 sec both legs lifted but bent, 30 seconds rest
  
• Advanced: 3 rounds: 20 - 30 seconds legs straight and hips pushed forward, 30 seconds rest.
  

TRAVELING LUNGES 5 sets X 12 reps Start at top KB or KB's

• 6R/6L Lunges. Only 5 rounds TOTAL. Do not run the rack for 10 minutes. If the find their max weight, stay at the weight.
  

WOD: 15 min amrap

Run 250m Lap
20 Sit-ups
30 Double Unders or 150 singles
50 Air Squats
30 Double Unders or 150 singles
20 Sit-ups
50m Lap over head waiter carry (like farmer carry but over head with 2 kb)(KX 35W/53M)

Back Strength CHALLENGE
2 rounds
500 m row
50 Super man

TUESDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)

15 min STRENGTH: 3R/3L KB BENT PRESS The bent press is an amazing exercise that aids in thoracic mobility, shoulder strength and stability, and allows you to press a great amount of weight overhead.
http://breakingmuscle.com/kettlebells/how-to-do-a-proper-bent-press-with-a-kettlebell-or-barbell
Step 1 - Clean KB

Step 2 - Rack KB

Step 3 - Bend
The bend has a simultaneous corkscrew (your body moving toward the front and the weight moving behind). As you start the bend, most of the weight will be driven into the back leg. As you move under the kettlebell, the weight eventually transfers to the opposite leg. The goal of this movement is to move away and underneath the weight. If you were to look at only the weight (and the forearm), you would see it in the same position. Some people can lock out the arm with the bend. Others might need to squat a little to get completely locked out. It depends on your body type. The goal is to get under the weight and not press it out. Thus, you may need to squat a little to get under it completely. During the bend, you will keep your gaze on the weight.

Step 4 - Stand Up With the Weight
After the arm is completely extended, you will do a slight corkscrew (opposite of the way down) to stand with the weight overhead.
Step 5 - Return the Weight to the Ground

30-45 MIN WOD 15 MIN CUTOFF (KX 35W/53M)

BUY IN: 5R/5L KB WINDMILL https://www.youtube.com/watch?v=ITSmgn_BQgY

3 ROUNDS
20 CAL ROW OR BIKE or Ski ERG
10 SNATCH R
10 SNATCH L
10 BOX JUMP (KX 20in W/ 24inM)
10 T2B

BUY OUT: 2 100M RUNNING LAPS WITH MEDBALL OVER HEAD (modify for members) (KX 14W/20M)


Back Strength CHALLENGE
3 rounds
15 bent over row
15 wide trx row



WEDNESDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)

STRENGTH:
CORE


2 minute - Navy Seal Sit Up Test: Remind students of correct Sit Up form, then have students partner up and perform the most situps they can in 2 minutes

3 ROUNDS 30 SEC ON// 20 SEC OFF
TRX PIKE
KB SITUP AND OVER HEAD PRESS (KX 20W/35M)
PLANK (TRX PLANK OR EXERCISE BALL TO MAKE IT HARDER)
WALL BALL SITUP (KX 14W/20M)

WOD:

15 MIN AMRAP
5 HANDSTAND KICK UP OR 1 WALL WALK
20 TRX MTN CLIMBER
10 BOX OVERS (KX 20in W/ 24inM)
20 ABMAT SITUP
10 KB LEGS UP STRAIGHT TOE TOUCH (KX 20W/35M)


Back Strength CHALLENGE
3 rounds
10 good morning with kb held at chest
20 swimmers

THURSDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)

Skill:
10 min double under skill practice
https://youtu.be/iZamtJlKKt4

STRENGTH: Lower Pull Strength - Run The Rack For 10 Minutes Perform 10 Reps Each
(really focus on getting them to the next level safely)
BEGINNER - Single Kettlebell Sumo Deadlift (Goal is 50lbs men, 30lb women)
INTERMEDIATE - Double Kettlebell Suitcase Deadlift (Goal Is 2-50lb men, 2-30lb women)
EXPERT - One Leg Deadlift (Goal Is 2-50lb everyone)
WOD:
15 min EMOM
ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level)(KX 35W/53M)
Dbl Swing
Dbl highpull
Dbl snatch
EVEN MINUTE:
15 BALL SLAM (KX 15W/25M)

Back Strength CHALLENGE
5 rounds
1 lap farmer carry
10 bent over back fly
10 banded lat pulldown

FRIDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)
SKILL:
The importance of the hip hinge (see below.)
https://youtu.be/esGYTeI6r14
8 ROUNDS
20 on 10off
Dead swing (SEE BELOW VIDEO)
https://youtu.be/1OqP7vZtERo

STRENGTH:Horizontal Pull Strength - Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely)
BEGINNER - One Arm Row Place Other Hand On Wall For Support (Goal Is 3 Slow Reps To Bottom)
INTERMEDIATE - One Arm Split Row (Goal Is 5 Reps With 30lb Women/50lb Men)
EXPERT - One Arm 2 Kettlebell Row (Goal Is 5 Reps With 2-30lb Women/2-50lb Men)

WOD: 3 Rounds of 5min work 1 min Plank (for 5 min get as many circuits of the exercises as possible then when 5 min runs out stop and hold a 1 min plank. That is 1 round)
   20 Situps
   15 DBL KB Goblet Thrusters (KX 30W/50M)
   10 Pushups
   5 Ring Dips (10 box dips)


Back Strength CHALLENGE
3 rounds
250 m row
15 TRX I

SATURDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)
STRENGTH: 5 REPS KB SWING, FLIP AND SQUAT https://www.youtube.com/watch?v=iwcPZ59_uJE
SUPERSET WITH 10 GOBLET SQUAT
3 SETS @ TOP WEIGHT

WOD 20 MIN CUTOFF
5 ROUNDS
10 TRX SIDE LUNGE
250M ROW
10R/10L LUNGE BALL SLAM https://www.youtube.com/watch?v=ikd-V34_aH4 (KX 15W/25M)
10 WALL BALL (KX 14W/20M)
50m Heavy Farmer Carry (KX 50+W/70+M)


Back Strength CHALLENGE
1 round
1000 m row

30 Pullup

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Vertical Pull Strength -Weighted Pullups  (Work on scapular retraction.  Shoulder blades in back pockets)
Have clients partner up and work up to their 1 rep max.  Add weight for advanced clients. Repeat top set 3X



30-45 WOD 15 minute AMRAP:
2 Wall Walks
4 Over mat Burpees
6/6 Sitouts
8/8 Jump Lunge
10 Heavy Swings (KX 40+W/70+M)
(Emphasize quick transitions)





BACK CHALLENGE
3 rounds
15 TRX Back fly
15 Bent over row




TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30    Lunges - The lunge is a great movement for developing the thighs and strengthening the hips. Lunges target two primary muscles groups:
           1) the hip extensors, comprising the gluteal muscles (glutes) and hamstrings
           2) the knee extensors, made up of the four muscles collectively known as the quadriceps.
The muscles used in the lunge are the same as those utilized in the squat, but the lunge provides greater range of motion, allowing more substantial glute and hamstring development.
10 ROUNDS (8 MINish)
30 ON / 15 OFF
RUN THE RACK. FRONT LUNGE EVERY 30 SECONDS, THEN MOVE UP TO THE NEXT KETTLEBELL. WHEN YOU GET TO YOUR HEAVIEST STAY ON IT.



30-45 WOD
  START WITH: 1 MIN FARMER WALK (KX 53+W/80+M)

THEN

10 MIN AMRAP

5R/5L DBLKB BULGARIAN SPLIT SQUAT ON TRX OR BOX (KX 35W/53M)

10 KETTLEBELL SWING WITH FLIP TO SQUAT (KX 35W/53M)

15 TRX HAMSTRING CURL

1 MIN PLANK

THEN END WITH: 1 MIN FARMER WALK (KX 53+W/80+M)


BACK CHALLENGE
3 rounds
10 Renegade row
10 Banded lat pulldown



WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   


20-30    Press Strength - Run The Rack On The Press For 5 Reps (3 sets of 5 reps on top weight)
(really focus on getting them to the next level safely)
BEGINNER - One Arm Press (Goal Is 5 Reps With 30lbs Women/50lbs Men)
INTERMEDIATE - One Arm Bottoms Up Press (Goal Is 5 Reps With 30lbs Women/50lbs Men)
EXPERT - One Arm 2 Kettlebell Press (Goal Is 1 Rep With 2-30lbs Women/2-50lb Men)


30-45 WOD
  15 Minute ASCENDING AMRAP:
1,2,3... R/L TRX Power Pull
1,2,3...Knees to Elbows
1,2,3... Wall Balls (KX 14W/20M)
10,20,30 Jump Rope (KX 5,10,15 ..DBL UNDER)

THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    CORE Hanging Leg Raises - Form 2 lines behind the pullup bars and have them perform a set close to failure of one of the following variations of the hanging leg raise. You should be able to get 3-5 sets in. (Progress to the next exercise when they can do 3 or more sets of 10 reps)
BEGINER - Hanging Knee Raises
INTERMEDIATE - Hanging Knees To Elbows
ADVANCED - Hanging Toes To Bar
EXPERT - Strict Toes To Bar (SLOW)
30-45  WOD:
3 ROUNDS 45on/15off (15 MIN TOTAL)
1. SPIDERMAN PLANK
2. HALO R (KX 35W/53M)
3. HALO L
4. L SIT HANGING FROM BAR
5. HOLLOW BODY ROCK


BACK CHALLENGE


3 rounds
3-5 pullups
10 Banded pull a parts
  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    KB SNATCH 10 min (5min RTR//5min Timed Snatch)
RUN THE RACK: Start at lowest weight and work your way up to most challenging weight. If the cannot snatch have them start at the top of the snatch and swing it from overhead to a clean position and then strict press it up. If they are not confident with the correct form do not let them move up to a heavier weight. They can use this time to practice form.
5 KB SNATCH R/ 5KB SNATCH L (move up to next weight.)

30-45 WOD Get As Far Through The List As Possible In 15 Minutes:
100 Rope Skips (50 dbl unders)
20 PULLUPS


90 Rope Skips (45 dbl unders)
20 DBL KB Swings (KX DBL 25W/45M)


80 Rope Skips (40 dbl unders)
20 Jump Lunges (10 R/10 L)


70 Rope Skips (35 dbl unders)
20 One Leg Deadlifts (10 R/10 L)


60 Rope Skips (30 dbl unders)
20 Goblet Squats (KX 40W/70M)


50 Rope Skips (25 dbl unders)
20 Bottoms Up Presses (10 R/10 L) (KX 20W/40M)


40 Rope Skips (20 dbl unders)
20 Wall Balls (KX 14W/20M)


30 Rope Skips (15 dbl unders)
20/20 Mountain Climbers (R&L)


20 Rope Skips (10 dbl unders)
20 Burpees
10 Rope Skips (5 dbl unders)


BACK CHALLENGE


8 rounds 20/10
trx back fly



SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Horizontal Pull Strength - Work On One Of The Exercises For 10 Minutes (3 sets of 5 heavy reps at top weight)
(really focus on getting them to the next level safely)
BEGINNER - One Arm Row Place Other Hand On Wall For Support (Goal Is 3 Slow Reps To Bottom)
INTERMEDIATE - One Arm Split Row (Goal Is 5 Reps With 30lb Women/50lb Men)
EXPERT - One Arm 2 Kettlebell Row (Goal Is 5 Reps With 2-30lb Women/2-50lb Men)


30-45 WOD 3 X 4 Minute AMRAP Of:
CIRCUIT #1 (4 Minutes)
Sprint 1 Lap First Then Do As Many Rounds Of The Following:
10 Snatches Right
10 Snatches Left


***REST 1 MINUTE***


CIRCUIT #2 (4 Minutes)
Sprint 1 Lap First Then Do As Many Rounds Of The Following:
10/10 KB Clean (KX 35W/53M)
5 Vups


***REST 1 MINUTE***


CIRCUIT #3 (4 Minutes)
Sprint 1 Lap First Then Do As Many Rounds Of The Following:
Max Amount Of Burpee Box Jump


BACK CHALLENGE


8 rounds 20/10
Reverse plank hold

​

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Lower Pull Strength - Run The Rack For 10 Minutes Perform 10 Reps Each
(really focus on getting them to the next level safely)
BEGINNER - Single Kettlebell Sumo Deadlift (Goal is 50lbs men, 30lb women)
INTERMEDIATE - Double Kettlebell Suitcase Deadlift (Goal Is 2-50lb men, 2-30lb women)
EXPERT - One Leg Deadlift (Goal Is 2-50lb everyone)


30-45 WOD 7 Minute AMRAP Of:
CIRCUIT #1 (7 Minutes)
20 Jump Lunges (10 Each Side)
10 Pushups
10 TRX Rows   


***REST 1 MINUTE***


CIRCUIT #2 (7 Minutes)
20 TRX Jump Squats
10 Push Press Right
10 Push Press Left
BOOTY CHALLENGE
3 rounds
15/15 Xwalk
15/15 side plank leg lift

TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30    Horizontal Pull Strength - Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely)
BEGINNER - One Arm Row Place Other Hand On Wall For Support (Goal Is 3 Slow Reps To Bottom)
INTERMEDIATE - One Arm Split Row (Goal Is 5 Reps With 30lb Women/50lb Men)
EXPERT - One Arm 2 Kettlebell Row (Goal Is 5 Reps With 2-30lb Women/2-50lb Men)


30-34 WOD 20 Seconds On 10 Seconds Off For 4 Rounds Of:
V Ups
KB Swings (KX 35w/53m)


34-45 30 Seconds On 10 Seconds Off For 3 Rounds Of:
Jump Rope or Double Unders
Wall Balls
Goblet Squats (KX 35w/53m)
BOOTY CHALLENGE
8 rounds 20/10
20 sec single leg hip lift (alternate legs between rounds)
10 sec hiplift hold

WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   


20-30   STRENGTH Squats - Run the rack on the Squat for 5 reps
(really focus on getting them to the next level safely)
BEGINNER - Goblet Squat (Goal Is 5 Deep Reps With 30lb Women/ 50lb Men)
INTERMEDIATE - Double Kettlebell Front Squat (Goal Is 5 Deep Reps With 2-30lb Women/2-50lb Men)
EXPERT - One Leg Squat (Goal Is 1 Deep Rep With 2-30lb Women/2-50lb Men)


30-45 WOD 7 Rounds As Fast As You Can Of: (15 Minute Cut Off)
100 Rope Skips (50 Double Unders Advanced)
10/10 Plank Up Downs
10 Burpees
  BOOTY CHALLENGE
4 rounds
10 deficit deadlift
10/10 bulgarian split squat

THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Push Strength - Have everyone partner up for the ladder pushup. Partner A does 2 pushups then Partner B does 2. Then Partner A does 4 and B does 4. Move up in reps each set by 2 until you can’t complete the set. Then restart back at the beginning. If they can get to 10 reps it’s time to move up in difficulty.
(really focus on getting them to the next level safely)
BEGINNER - Kneeling Pushups (Get them to chest to ground before moving on)
INTERMEDIATE - Pushups (Get them to chest to ground before moving on)
EXPERT - TRX Pushups (Make it deep and keep the handles low to the ground)


30-45 WOD   15 Minute Ascending AMRAP Of:
(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. The symbol 2X indicates you multiply the reps by 2 etc. for any other number)
One Arm Snatch Right (KX 35w/53m)
One Arm Snatch Left
Two Arm One Bell Thruster (2X) (KX 40w/80+m)
 BOOTY CHALLENGE
4 rounds
10/10 single leg romanian deadlift
​10/10 bulgarian split squat

FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-25 STRENGTH    5 minute Abs - 20 Seconds On 10 Seconds Off for 10 rounds of:
BEGINNER - Lying Leg Raises
INTERMEDIATE - V Ups, Legs Stay Up
EXPERT - Full V Ups


25-45 WOD 1 Minute at each station with no rest between stations for 4 rounds: (rest 1 min between rounds)
Mountain Climbers Or TRX Mountain Climbers
KB High Pulls (KX 35w/53m)
Bicycles Or Chinees
Wall Balls (KX 14w/20m)
REST 1 Round
BOOTY CHALLENGE
10 rounds 30/10
goblet box step up (alternate legs every round)

SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30 STRENGTH  Lower Pull Power - Run The Rack For 10 Minutes Perform 10 Reps Each
(really focus on getting them to the next level safely)
BEGINNER - Kettlebell Swings Two Hands One Bell (Goal is 50lbs men, 30lb women)
INTERMEDIATE - Double Kettlebell Swings (Goal Is 2-50lb men, 2-30lb women)
EXPERT - Double Kettlebell Snatch (Goal Is 2-50lb men, 2-30lb women)


30-45 WOD 10 Rounds As Fast As You Can Of: (15 Minute Cut Off)
Run 250m
Descending Burpees (Do 20 reps First Round The 18,16,14,12,10,8,6,4,2)

BOOTY CHALLENGE
3 rounds
30 Squat jump jacks (stay in squat)
30 Frog hops

MONDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (10MIN) (CREATE YOUR OWN)
-STRENGTH: (10 min) CORE
TURKISH GETUP
For 10 minutes, run the rack to find a 2R/2L max on the Turkish Get-up. It is helpful to start off on the weaker side!
30-45MIN -WOD:
Martha BENCHMARK
3 ROUNDS
40 seconds on 20 seconds off.
Count total reps of every exercise to score. Aim for higher total reps.

• Swings (KX 35lb women, 50lb men)
• V Ups
• Double Unders or Jump Rope  (KX Double Unders)
• Kettlebell Situps (KX Holding Kettlebell Overhead 25lb Women, 35lb Men)
• Burpee Box Jump 

BOOTY CHALLENGE FEB
5 rounds
10 Blugarian split squat r
10 bulgarian split squat L
TUESDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (10MIN) (CREATE YOUR OWN)
WARMUP:
1 LAP MONKEY WALK https://www.youtube.com/watch?v=NsX3zsU-G5Q
20 DEAD BUGS
30 LEG LIFTS
10-20min SKILL: 3x 20-SECOND HANDSTAND AGAINST WALL---modify with: plank
-STRENGTH: (10 min) Sumo Deadlift High Pulls
For 10 minutes, run the rack to find a 5 rep max on the SDHP. Think sumo wrestler, wide stance and narrow hands. Make sure to emphasize powerful legs, a tight core, and elbows stay higher than the KB.

25-45MIN WOD:
*THE SUBE*
20MIN CUTOFF
GUIDELINES
X = cardio
BEG: 50 jump jack, INT: 75 jump rope, ADV: KX 25 DBL UNDER (All Advanced is KX)
WOD:
X
10 thrusters (B w15/m25)  (I w 20/ m35)(A w30+/m40+)
X
20 push ups
X
30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+)
X
40 bicycles (per leg)
X
50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+)
X
40 bicycles (per leg)
X
30 goblet squats
X
20 push ups
X
10 thrusters
X

BOOTY CHALLENGE FEB
3 sets 15 reps
side plank with leg lift R
side plank with leg lift L
x walks left and right
WEDNESDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)
-STRENGTH: (10 min)Partner chin up (palms facing your face)  Perform 5-10 sets of 5 chin ups. If too easy add  some weight. 
For beginners, pair them together and have hanging partner cross their ankles, while partner squats down and helps them up (ankles/feet push off of  partners hands..)
WOD: 3 Rounds:
10 SWING FLIP SQUAT (KX 35W/53M)
5/5 SNATCH (KX 35W/53M)
60 KB MTN CLIMBERS

2 Rounds:
15 V-ups
15 Russian High Pulls  (KX 35W/53M)
15 box jumps (modification: 10 high TRX jump squats)

1 Round:
8 TGU (4R/4L)  (KX 35W/53M)

BOOTY CHALLENGE FEB
5-10-15-10-5
goblet squat
goblet reverse lunge
hip bridge

THURSDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN)
20-30 min: STRENGTH(10 min): Partner walking lunges.  Partner A lunges, partner B planks.  Get creative with different planks each round
30-45 min: WOD:
3 rounds for time:
10/10 snatch (each side) (KX 35W/53M)
20 KB swings  (KX 53W/70M)
5 wall walks
20 wall balls  (KX 15W/20M)

BOOTY CHALLENGE FEB
5 min amrap
10/10 goblet box step up keeping one foot on the box
10/10clams
FRIDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5MIN)

10-25min STRENGTH(15 min): TRX Plank with One arm KB ROW CLICK ME FOR DEMO
3 sets of 15 reps on right and left arm
Then 5 sets of 5 reps KB Strict Press (start on challenging weight.)

25-45min WOD: 20 min time cap 
The Jason Benchmark
1 round
(HAVE CLASS LOG THEIR TIME AND WEIGHT USED) This workout is done top to bottom no chipping.
44 DBL KB CHEST PRESS (KX DBL KB 35W/53M)
44 BURPEE (KX full burpee with pushup)
44 PULL UP  (KX STRICT)
44 PUSH UP

BOOTY CHALLENGE FEB
3 sets 15 reps
side lunge r and L
donkey kicks r and L


SATURDAY:
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN)
20-30 min: -STRENGTH: (10 min) CORE
For 5 minutes, form two lines and have clients switch of doing 3-5 hanging leg raises.
THEN 5 Min Plank Test

• Have clients attempt a 5 min plank hold.  Those that can't - Have them rest a bit, then get back to it!  Those that can- Congratulations, you're a plank nerd.
  

WOD:
8 rounds 20/10 (4min)
Hollow body hold 20 sec
alternate side planks for 10 sec rest

-THEN-
5 Rounds
10/10 KB Clean  (KX 35W/53M)
15 Ball Slam  (KX 20W/30M)
5 Pullups  (KX STRICT)

BOOTY CHALLENGE FEB
8 rounds 20/10 sec static squat
frog hops

MONDAY
           0-15 min:      Isolated / Compound Joint Mobility.
        15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)
STRENGTH:
20-30 min: LUNGE AND ALTERNATING STRICT PRESS (start standing then lunge to kneeling position and press right and left(1 rep,) then reverse lunge back to standing. Then lunge on other leg and press right and left (2 rep.) Always do presses in kneeling position of lunge.
RTR on LUNGE and alternating kb strict press for 6 reps, 
repeat top set 3 times, if time start over RTR bottoms up style
WOD: 30-45 min: 
3 rounds 10/10 snatch right and left, (kx 35w/53m)
20 over head kB swings, (kx35w/53m)
10/10 alt one arm push up, (hand on kB then change to other hand)
10 burpee wall ball



BOOTY CHALLENGE FEB 3 rounds
10 x walk
10 traveling lunge holding 1 kB on right
10 traveling lunge holding 1 kB on left





TUESDAY:
           0-15 min: Isolated / Compound Joint Mobility. 
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 
STRENGTH:
20-29 min: CORE: - 30 sec of each exercise for 3 rounds, no rest:
 chinees, 
Russian twist, 
flutter kick, plank, 
side plank hip up (r), 
side plank hip up (l)
 ** 1 minute Superman plank hold
WOD:
30-45 min: 15 min AMRAP every 3 min reverse plank hold.
5 BURPEES 
10 GOBLET SQUAT  (kx 35w/53m) 
5 BURPEES 
10 V UPS 
5 BURPEES 
10 BALL SLAM (kx 15w/25m)

BOOTY CHALLENGE FEB
8 rounds 20/10 sec squat pulse
Squat to lunge squat to lunge continuously alternating between the two


WEDNESDAY:
0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 
STRENGTH:
20-30 min: RTR 3reps R & L side lunge with snatch.
Start in Side lunge right stance and with the left arm snatch as you step feet together 3 reps. Then start in side lunge stance on left and with right arm snatch as you step feet together 3 reps. Then move up to next weight. 
(SEPARATE MOVEMENTS IF YOU ARE NOT COMFORTABLE TEACHING IT. Do 3 kB side lunge the 3 snatch.)



WOD:
30-45 min: 
21-15-9 reps of 
DBL KB THRUSTER, (kx 35w/53m)
50m one arm farmer carry R (kx 40w/80m)
50m one arm farmer carry L , 
one arm swings R (kx 35w/53m)
One arm swings L 


BOOTY CHALLENGE FEB
One time through
30 frog hops
30 squat jacks staying in squat
30 goblet reverse lunge r
30 goblet reverse lunge L



THURSDAY:
           0-15 min: Isolated / Compound Joint Mobility. 
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 
STRENGTH:
20-30 min: RTR with 10 rep DBL KB Bent over row superset with 15rep banded tricep pulldown 
When you reach your top weight for dbl kB bent over row do 3 total sets with banded tricep pulldown. 
WOD:
30-45 min: PARTNER EMOM:
CIRCUIT THROUGH EMOMS. PARTNERS WILL SPLIT REPS however they please. Rest the remainder of the min. If you do not finish before min is over you get no rest. Move to the next emom. 


 Circuit through EMOMS 4x so it takes 12min. (Example start with EMOM 1, then do 2, then do 3. Then start over at 1 and circuit through again.) 
EMOM 1:
20 T2B
20 Over head KB SWING (kx 35w/53m) 
EMOM 2:
20 cal row
20 H.R. Pushups 
EMOM 3:
100m dbl kB waiter carry (kx 25w/40m) 
20 TRX ELBOWS WIDE ROW


BOOTY CHALLENGE FEB
5 rounds
10 single leg hip bridge L
10 single leg hip bridge R
20 hip bridge with kB on pelvis


FRIDAY:
           0-15 min:      Isolated / Compound Joint Mobility.
        15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)


STRENGTH:  
20-30 min: Pistol (trx assisted, bench assisted, partner assist or no assistance) have clients try each way – unless they are a pistol master already.. – and work on the different techniques for 10 minutes. 
WOD: 30-45 min: 
5 rounds: 
10 pullups, 
15 pushups, 
20 situps, 
30 goblet squats (kx 35w/53m)

BOOTY CHALLENGE FEB
5 min amrap
10/10 goblet box step up keeping one foot on the box
10/10clams



SATURDAY:
0-15 min:      Isolated / Compound Joint Mobility.


        15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)
STRENGTH:
         20-30 min: RTR on the 5reps KB chest press superset with 10 rep push-up. repeat your top set 4 times. 
WOD:
30-45 min: 
3 rounds: 
5/5 Turkish getups, (kx 35w/53m)
10 sumo deadlift high pull, (kx 53w/80m)
10 jump squat
1 lap farmer carry (kx dbl 40w/80m)


BOOTY CHALLENGE FEB
8 rounds 20/10 alternate sides every round
Side plank leg lift r
Side plank leg lift L

​

MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: Lawnmower Rows & TRX ROW
Run the rack with sets of 5 repetitions each. Complete 5 sets of 5 reps at your top weight.
WOD:
4 Rounds:
5 Handstand Push-ups or Pike Pushup
7 kipping Pullups
9 Ball Slams OR 30 sec battle rope double slam
11 V-ups
40 Double Unders or 100 single jump rope


January CHALLENGE Bi's & Tri's
45 bicep curl
45 bent over tricep press back

TUESDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)Warm Up Suggestions: 3 rounds of 5 reps.  sprinters hip stretches, side lunges, hindu pushups
STRENGTH: BULGARIAN SPLIT SQUAT https://www.youtube.com/watch?v=BfUtXxI8cLM
Run the rack with sets of 5R/5L repetitions. Complete 5 sets of 5 reps at your top weight.
WOD:
12 Minute E.M.O.M. (every minute on the minute)
Odd minutes (1,3,5, etc.): 3R/3L Clean n’ Press + 15 Sit-ups
Even minutes (2, 4, 6 etc.): 10 Hand-release Pushups + 7R/7L Jump Lunges (use trx to make jump lunge easier.)


January CHALLENGE Bi's & Tri's

3 sets
15 reps triceps band pulldown
15 reps banded bicep curl

WEDNESDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) warm up hindu pushups, rocking planks, plan scapular rectractions, shoulder packing.
STRENGTH: KB CHEST PRESS


5-5-5-5-5-5-5-5 (That's 8)
-Members have 8 total sets to find their max weight, from warm up to max. Stay heavy when you find your max.
WOD:
5 ROUNDS (Encourage members to go heavy)
5 TRX MUSCLEUP
5R/5L PISTOLS
5R/5L SNATCHES
5R/5L LAWNMOWER ROWS
30 (15R/15L) MOUNTAIN CLIMBERS
January CHALLENGE Bi's & Tri's
8 rounds 20/10
narrow pushup
rower using arms only 

THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
Warm Up Suggestions: Shoulder rolls, Overhead squats, Overhead Lunges, Jumping jacks, sprinter stretch and hamstring flexibility.
Hanging Leg raise. Coach them to get their knees as high up to the bar as possible, count their reps and try to encourage more reps each time. Also lets go for maximum range of motion =, if they can do 10 o more with knees to armpits lets try 3-5 with knees to elbows.


Strength: CORE (10 minutes)
1) L-SIT (90 seconds)


-Have students do a total of 90 seconds doing an L-sit. Have them break up the time and rest however much they need to in order to achieve this 90 second goal.
-then-
2) TURKISH GETUPS
Have students spend remaining time of the 10 minutes doing Turkish Getups. Run the rack 3 turkish get ups.
WOD:
12 minute AMRAP
12 (6R/6L) Goblet Box Step-ups
6 DBL KB Thrusters
6 Burpee Lateral Jumps (over the mat)


January CHALLENGE Bi's & Tri's

3 rounds
1 min hammer curl
1 min dipsFRIDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
10 alternating Tabata Rounds (5 each)
Odd rounds: Supermans
Even: V-ups
Strength:
LIFT: Sumo Deadlift High Pulls
Run the rack with sets of 5 Sumo Deadlift High Pulls. Stay at top weight for 4 additional rounds (5 rounds total at top weight.
Here’s a good video:
https://www.youtube.com/watch?v=V0qNjLHV3_c
WOD:
Partner WOD: 20 Minute AMRAP
-Each partner is doing HALF of the labeled reps (except for the jump rope). You cannot mess with the order of this workout. Start with the top and work your way down. Each partner will switch off every 10 repetitions. When one partner is going, the other partner is resting. Get through this list as many times as you can with your partner in 20 minutes.  
-50 Double Under or 150 Singles (do together)
-80R/80L Over head KB Walking lunges
-80 Dips
-60 Ball Slams
-40 CALORIE ROW
-20 pull-ups
-3 Laps (run together)


January CHALLENGE Bi's & Tri's
10rounds
5 trx hercules curl
5 trx hercules curl L
10 band tricep ext

SATURDAY (THERE IS ALLOT!!!)
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5MIN)
Warm Up Suggestions: Shoulder rolls, Overhead squats, Dowel presses and strict pulls, anything you can do to get them to activate their lat to bring their elbow from overhead to their hip.


STRENGTH: PULLUP for 10 minutes
LIFT: Pull Vertical
8 minute EMOM of 3-5 pull-ups. Use assisted bands if needed. For strong individuals add weight.
Please read: If client can do about 2-3 pull-ups, consider teaching them to kip. If they cannot, their rotator cuffs might not be strong enough and they could get a shoulder injury. Also, teach them to activate lats. If we don’t activate our lats, we tend to use too much bicep and can develop bicep tendonitis where the tendon connect to the shoulder. Teach them to pack shoulders (“slide shoulder blade into back pockets”) and pull down elbows.
To correct this tendonitis:
1)     Foam Roll in front of shoulder in the anterior delt where the biceps tendons connect to the shoulder.
2)     Then stretch. This Video is a little creepy…. kind of dungeon porny, but it is a good stretch: https://www.youtube.com/watch?v=JLqM959lpns


WOD:30,20,10 reps of:
-Burpee Toes to bar
-ceiling Stomps seehttp://www.youtube.com/watch?v=rhGTgI0PH5E


Then Partner Chipper:
60 Squat tosses with med ball
60 goblet walking lunges
60 sit-ups tosses with med ball
40 Pushups
40 KB swings
30 Bottoms up KB Press
4 Partner Sprints
**only one partner can work at a time. Partners can break up their reps between them as desired. The reps posted are total reps, not per person**



Partner FINISHER:
45 seconds R/L side plank while other partner Battle Ropes or Box Jumps


FEB CHALLENGE THE BOOTY!!!
3 sets of 15 reps bulgarian split squat R then L

MONDAY
BASIC MOBILITY (5 MIN) DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
LIFT: Russian High Pull (10 minutes)
RTR with Russian High Pulls in sets of 5. Maintain good swinging form and make sure their elbows stay above the kettlebell. (No flaccid kettlebell at the top of the high pull!)
WOD:
4 CIRCUITS:
1ST: 60 SEC ON/ 30 SEC OFF 
2ND: 40 SEC ON/ 20 SEC OFF 
3RD: 30 SEC ON/ 15 SEC OFF 
4TH: 20 SEC ON/ 10 SEC OFF
Double Unders (Mod: jump rope) 
Plank Up/Downs
Ball Slams
High KneesJanuary CHALLENGE Bi's & Tri's
https://www.youtube.com/watch?v=vnqzOcMvut4
https://www.youtube.com/watch?v=waeN0w5EhQY
5 min EMOM
5 kb wide cup curl
5/5 Supine kb crossbody extension



TUESDAY
BASIC MOBILITY (5 MIN) DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
 
 LIFT: LAWNMOWER ROWS
5-5-5-5-5-5-5-5
Perform 8 sets of 5R/5L rows. This notation means that they have 8 total sets to work up to an 5 rep max. If they find their max, stay heavy for the remaining rounds. Tell clients not to waste their time with a bunch of small weights if they have are strong.
WOD:
400m Run (Longer run than usual. Maybe two laps if necessary) 24R/24L Mountain climbers
16 thrusters
8 Pull-ups
250m Run (Normal Lap)
30R/30L mountain climbers
19 thrusters
9 Pull-ups
100m Dash (Short fast run)
36R/36L mountain climbers
22 thrusters
10 Pull-ups
January CHALLENGE Bi's & Tri's

3 sets
15 reps triceps band pulldown
15 reps banded bicep curl

WEDNESDAY
BASIC MOBILITY (5 MIN) DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
LIFT: TRAVELING LUNGES
Warm up to a working max of 8 weighted lunges. Perform 4 sets of 8 reps at the top weight.
BEGINNER: Bodyweight or Goblet lunges INTERMEDIATE: Suitcase lunges ADVANCED: Overhead lunges
WOD:
15 MINUTE AMRAP:
10 H.R. Push-ups
14 abmat sit-ups
10 Deep Ring/trx Rows (seriously challenging) 14 Alt. Clean n' Press
10 Goblet Squat
14 Body scissors

January CHALLENGE Bi's & Tri's

10,9,8,7,6,5,4,3,2,1
Diamond push-up
Trx bicep curl

THURSDAY
BASIC MOBILITY (5 MIN) DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
LIFT: Double KB Push Press

 5-5-5-3-3-3-2-2-2
This is the rep progression from warm up to finish. Try to add weight every round (but don't be stupid about it. If it's too heavy, then it too heavy!).
WOD:
12 minute AMRAP 250m run
10 burpees
20 sit-ups
50 double unders (mod: 150 singles)
Finisher:
3 minute plank game
-Give them different directions every 30 seconds or so: "up on your hands," "Lift your right hand." etc. -If they need to break from the plank, have them do 20 Jumping Jacks, and then resume their planks.

January CHALLENGE Bi's & Tri's

50 reps Dips
50 reps chin-up


FRIDAY
BASIC MOBILITY (5 MIN) DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
LIFT: TOES TO BAR (8 MIN EMOM)
-Complete 5-7 toes-to-bar, every minute, on the minute, for 8 minutes.
WOD:
7 MINUTE TIMER: 250m run,
then:
AMRAP for the remainder of the 7 minutes: 
50m Farmer Carry
10R/10L TRX Power Pulls
12 Deadlifts
14 V-ups
16 Wall Balls
When the timer is done, repeat one more time!

January CHALLENGE Bi's & Tri's

8 rounds 20on 10off alternat each round
Trx chest tap
Trx over head tricep ext


SATURDAY
BASIC MOBILITY (5 MIN) DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
LIFT: One-leg Deadlifts
RTR with 3 reps of the OL deadlifts for about 10 minutes. If you reach the top weight, start back at the bottom and work you're way up again.

WOD:
20 min time cap
1 round
"THE TALIA"
2- running Laps
20- Toes to Bar ( Int: knees to elbow B- knees to as far as possible or V-ups) 7 R&L- One legged squats (I- TRX assist B- 2 legs)
150- Jump Rope
15 R&L- Snatch (I- High Pull B- Swing)
25- Weight overhead sit-up (I- weight on chest B- normal sit-up)
25- Burpees
10- Pull-ups (I- Rings B- Rows)
20- Dead Lifts
76- Mountain Climbers
15- Push-ups
30- Jump Lunges
3- short Sprints
January CHALLENGE Bi's & Tri's

3 rounds
20 trx muscleup
20 hammer curl ​