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 coun

IIP. Weekly Walkthrough 4.20-4.25

Apr 19th, 2020 20m 58s

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

IIP. Weekly Walkthrough 4.13 - 4.18

Apr 12th, 2020 31m

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:

IIP. WW 4.6-4.11

Apr 6th, 2020 32m 49s

**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 str

Weekly Walkthrough April 6-11

Apr 6th, 2020 32m 49s

IIP. Weekly Walkthrough 3.30-4.4

Mar 29th, 2020 27m 8s

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

IIP. Weekly Walkthrough 3.23-28

Mar 22nd, 2020 28m 5s

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

IIP. Weekly Walkthrough 3.17-21

Mar 17th, 2020 25m 22s

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 o

Weekly Walkthrough March 16-21

Mar 15th, 2020 17m 44s

**Monday - March 16th**Strength:4 superset rounds on a 3 minute clock:6 Floor Press10 heavy banded Russian kettlebell swing** External load should allow for proper completion of 8-10 reps on floor pressWOD:Alternating Death By:2 Pullup3 Wallbal

IIP. Weekly Walkthrough 3.9-3.14

Mar 8th, 2020 25m 16s

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

IIP. Weekly Walkthrough 3.2-3.7

Mar 1st, 2020 25m 40s

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”Fo

IIP. Weekly Walkthrough 2.24-2.28

Feb 23rd, 2020 26m 52s

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 structur

IIP. Weekly Walkthrough 2.17-2.22

Feb 16th, 2020 20m 25s

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 b

IIP. Weekly Walkthrough 2.10 - 2.15

Feb 9th, 2020 21m 40s

**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

IIP. Weekly Walkthrough 2.3-2.8

Feb 2nd, 2020 26m 20s

**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

IIP. Weekly Walkthrough 1.27-2.1

Jan 26th, 2020 24m 19s

**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

IIP. Weekly Walkthrough 1.20-1.25

Jan 20th, 2020 9m 3s

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 minut

IIP. Weekly Walkthrough 1.13-1.18

Jan 13th, 2020 24m 3s

**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**Tuesd

IIP Weekly Walkthrough 1.6-1.11

Jan 5th, 2020 25m 11s

**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#Push

IIP. Weekly Walkthrough 12.30-1.4

Dec 29th, 2019 31m 10s

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 - D

Weekly Walkthrough 12.23 - 12.28

Dec 22nd, 2019 27m 10s

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)

IIP. Weekly Walkthrough December 2-7

Dec 2nd, 2019 27m 20s

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 t

IIP. Weekly Walkthrough 11.25-12.1

Nov 24th, 2019 27m 54s

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 min

IIP. Weekly Walkthrough November 18-23

Nov 18th, 2019 22m 51s

: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 bar

IIP. Weekly Walkthrough 11.11-11.16

Nov 10th, 2019 40m 57s

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 Sq