Bring your jump rope today. Warmup: Rom drills, 10 push-ups, 20 squats, 200 m run Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% Wod: 2 rounds for time 2000m row or 1 mile run Rest 5 mins between rounds If people are waiting for rower, they should jump rope and practice double more »

Warmup: 5ttb, 5 pull-ups, 15 ball slams Strength: Back Squats Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90 Wod: 3 rounds for time 50 m sprint 20 burpees 50 m sprint 30 sit-ups 50 m sprint 40 squats There is a 400 m run penalty if you take any breaks during the reps Remember there more »

Warmup: ROM Drills, 10 push ups, 15 squats, 20 good mornings with PVC WOD: 25-20-15-10-5 of Deadlift (185/135#) Wall ball (20/14#) Scale DL weight as needed Work abs, roll and stretch Remember NO 7am or 8:30 am classes next week, go to evening classes with Aly instead

Saturday morning chipper: Warmup: ROM, 200m sprint WOD: 50 Burpees 30 Pull-ups 50 KB swings (53/35#) 30 Push-ups 50 Squats 30 Sit ups (ab mat) 50m Sand bag carry (11 black lines) 30 OH lunges (45/25# plates) Roll out and stretch when done. Remember, NO 7am and 8:30 am classes next week, go to the more »

Bring your jump rope today! Warmup: ROM drills, 30 jumping squats WOD: 2 rounds for time 800 m run 30 box jumps 400 m run 60 double unders (4x singles, work doubles) Remember no 7am or 8:30 classes next week! Go to the evening classes with Aly instead.

Warmup: ROM drills, shoulder stretch with PVC, 10 PVC front squats, 200m sprint Strength: Cleans WU: 5/5/3 @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 5 rounds 5 Chin ups 10 Back extensions 5 One legged squat off box (each leg)

Warmup: ROM drills; Burgener warmup; junkyard dog Strength: Snatch WU: 5/5/3@40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% WOD: 500m row 21-15-9 Sumo Deadlift High Pulls Ring dips 500m row

Warmup: ROM drills, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Rack lunges (95/65#) 15 TTB Roll out and stretch

Team WOD: Run 200m each (relay – team takes turns running 200m at a time) 150 Thrusters (with bar) 100 pull-ups 50 Box Jumps (30″/24″) Run 200m each (relay) Rules: 1 person works, then trades out when tired 1 person holds 100 lbs (guys hold overhead/girls hold at shoulders – front rack position) 1 person more »

Warmup: ROM drills; PVC pass thru’s and shoulder stretches; Burgener warmup with bar 3 rounds: 800m run 10 cleans Work on goals when finished