THURSDAY 2/2

5 ROUNDS

M-DRILL X 4

12EACH BULGARIAN SPLIT SQUATS

5 BOX JUMPS

WEDNESDAY 2/1

5 X 7 CLEAN AND PRESS

5 X 7 BENTOVER ROW

TUESDAY 1/31

5 ROUNDS

LATERAL BROAD JUMP TO BROAD JUMP TO 5 YARD ACCELERATION

4 MOUNTAIN CLIMBER/1 PUSH-UP X 15

15EACH WATER BUCKETS

MONDAY 1/30

5 ROUNDS

3WAY SHUTTLE

5EACH 3WAY SINGLE LEG SQUAT

MAX REP PULL-UPS

THURSDAY 1/25

4 ROUNDS

PRO-AGILITY X 4

80 FEET LUNGE AND PUNCH

7 BOX JUMPS

WEDNESDAY 1/24

5X5 CLEAN

5X5 SNATCH

5X5 SHOULDER PRESS

TUESDAY 1/23

5 ROUNDS

3WAY SHUTTLE

5EACH SINGLE ARM PUSH-UPS

15EACH WATER BUCKETS

MONDAY 1/22

5 ROUNDS

LATERAL BROAD JUMP TO SHUFFLE TO 5 YARD ACCELERATION X 4

5EACH 3WAY SINGLE LEG SQUATS

MAX REP PULL-UPS

FRIDAY 1/20

PARTNER WOD

5 ROUNDS

BBALL BOX DRILLS X 3

15 KB SWINGS

15 SPLIT LUNGES

THURSDAY 1/19

5 ROUNDS

BROAD JUMP TO 5 YARD ACCELERATION X 5

8EACH BUTT BURNERS

 BOX JUMPS

WEDNESDAY 1/18

6 X 5 CLEAN PULLS

6 X 5 BENTOVER ROWS

TUESDAY 1/17

5 ROUNDS

4 MT. CLIMBER/1 PUSHUP X 5 TO 5 YD ACCELERATION X 3

8EACH BULG. SPLIT SQUAT W/ROTATION AND PUNCH

MAX REP PULL-UPS

MONDAY 1/16

5 ROUNDS

5 CONE AGILITY X 3

7EACH SINGLE ARM OVERHEAD SQUAQTS

5EACH ROTATIONAL BOX JUMPS

FRIDAY 1/13

7 X 5 SQUAT CLEANS

7 X 10 PUSH PRESS

THURSDAY 1/12

5 ROUNDS

SHUFFLE/SHUFFLE ACCELERATE X 3

3WAY SINGLE LEG SQUAT X 5EACH

15EACH WATER BUCKETS

5EACH ROTATIONAL BOX JUMPS

WEDNESDAY 1/11

5 ROUNDS

5 YARD ACCELERATION X 5

15 CLAPPING PUSH-UPS

MAX REP PULL-UPS

TUESDAY 1/10

WITH PARTNER

5 ROUNDS

80 FEET FARMER'S WALK

15 KB SWINGS

15 KB HIGH PULLS

MONDAY 1/9

5 ROUNDS

3 BROAD JUMPS TO SPRINT X 3

7EACH SINGLE ARM OVERHEAD SQUATS

15 BURPEES

FRIDAY 1/6

4 ROUNDS

BASKETBALL BOX DRILLS X 3

4 MT. CLIMBER/1 PUSH-UP X 20

10 BOX JUMPS

THURSDAY 1/5

5 ROUNDS

2 L-DRILLS

8EACH BULGARIAN SPLIT SQUAT JUMPS

MAX REP PULL-UPS

WEDNESDAY 1/4

WITH PARTNER

7 X 7 SNATCHES

7 X 7 BENTOVER ROWS

TUESDAY 1/3

PARTNER WOD

10 ROUNDS

3WAY SHUTTLE

MAX REP KB SWINGS

FRIDAY 12/30

10 ROUNDS

3 BROAD JUMPS TO SPRINT X 3

10 CLAPPING PUSH-UPS

THURSDAY 12/29

WITH PARTNER

10 X 5 SQUAT CLEAN THRUSTERS

10 X 5 BENTOVER ROWS

WEDNESDAY 12/28

5 ROUNDS

5 YARD ACCELERATION X 3

5 MAX HEIGHT BOX JUMPS

MAX REP PULL-UPS

TUESADAY 12/27

5 ROUNDS

80 FEET SKATER HOPS

8EACH SINGLE LEG SQUATS

12 AIRPLANE PUSH-UPS

FRIDAY 12/23

PARTNER WOD

150 SDLHP

150 SQUAT CLEANS

THURSDAY 12/22

2 PRO-AGILITY

40-30-20-10

 4 MT. CLIMBER/ 1 CLAPPING PUSH-UP

WEDNESDAY 12/21

4 ROUNDS

SINGLE LEG BROAD JUMPS X 3 TO SPRINT X 2

DOUBLE LEG BROAD JUMPS X 3 TO SPRINT

5EACH ROTATIONAL BOX JUMPS

15 PULL-UPS

TUESDAY 12/20

PARTNER WOD

6 ROUNDS

25 THRUSTERS

40 KB SWINGS

30 BENTOVER ROWS

MONDAY 12/19

4 ROUNDS

3WAY SHUTTLE

10EACH BUTT BURNERS

7EACH SINGLE ARM OVERHEAD SQUATS

15 BURPEES

FRIDAY 12/16

WITH PARTNER

7 ROUNDS

20 SNATCHES (115LBS/85LBS)

20 KNEES TO ELBOWS

THURSDAY 12/15

3 BROAD JUMPS TO SPRINT X 3

40-30-20-10 KB SWINGS

8EACH SINGLE LEG SQUAT JUMPS

WEDNESDAY 12/14

7 ROUNDS

80 FEET LUNGE AND PUNCH

7EACH SINGLE ARM OVERHEAD SQUATS

7 BOX JUMPS

TUESDAY 12/13

5 ROUNDS

5 SPLIT LUNGES TO SPRINT X 3

10 BURPEES WITH CLAPPING PUSH-UP

15 SQUAT STANCES

MONDAY 12/12

WITH PARTNER

115LBS/85LBS

40-30-20-10

THRUSTERS

PULL-UPS

FRIDAY 12/9

WITH A PARTNER: ONE PARTNER COMPLETES A FULL ROUND WHILE THE OTHER RESTS.  BOTH PARTNERS COMPLETE ALL 7 ROUNDS

7 ROUNDS

3 BROAD JUMP TO SPRINT X 3

5 SQUAT CLEAN THRUSTER (135LBS/95LBS)

THURSDAY 12/8

5 ROUNDS

80 FEET LUNGE AND PUNCH

5EACH ROTATIONAL BOX JUMPS

10 PULL-UPS

WEDNESDAY 12/7

4 ROUNDS

3WAY SHUTTLE

80 FEET SKATER HOPS

25 BURPEES

TUESDAY 12/6

PARTNER WOD

3 ROUNDS

135LBS/95LBS

30 SNATCH

30 THRUSTERS

50 KB SWINGS

MONDAY 12/5

5 ROUNDS

(4 MOUNTAIN CLIMBERS/1 PUSH-UP X 5 TO SPRINT) X 3

15 SPLIT LUNGES

20 SQUATS

FRIDAY 12/2

WITH PARTNER

115LBS/85LBS

30 SQUAT CLEANS

30 SDLHP

30 PUSH PRESS

THURSDAY 12/1

5 ROUNDS

3 BROAD JUMPS TO SPRINT X 3

15 CLAPPING PUSH-UPS

10EACH SINGLE LEG SQUAT JUMPS

Bloody Shins Club