We’re Maxing again!! Get a good night’s rest before class for the next three weeks and eat well (lean meat, veggies, fruits, nuts and seeds….very little or NO processed foods and grains) so you can show up feeling STRONG! Warmup: ROM drills, 15 air squats, 400m run Strength:  Find 1 Rep Max of Back Squat more »

Warmup: ROM drills, 10 back squats with bar, 10 push-ups, 400 m run Pick a station…. 2 minutes work at each station; 1 minute rest/transition 2 rounds Max calorie row Back squat (95#/65#) Ball slams Sit ups Hand Release Push-ups 100m Runs

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

Warmup: ROM drills, review Barbell Complex with PVC, 20 arm haulers, 20 squats WOD: 10 Rounds Barbell Complex + Burpees (Go directly from one lift to the next, finish with burpees) 6 reps of each: Deadlift Upright Row Squat Clean Front Squat Push Press Back Squat Burpee Girls – 45 – 65# Guys – 75 more »

Warmup: ROM drills, Burgener warmup, junkyard dog Strength: De-load Squat Clean 5/5/5@ 40/50/60% 1 RM no max reps WOD: Every minute on the minute for 5 minutes each exercise: 5 Ring Pull-ups 10 Knees to Elbows 15 Hand release pushups 20 Back Extensions Finish with 100 4-ct flutter kicks

Warmup: Burgener Warmup, Junkyard dog Strength: Last week of the de-loads! Snatch 5/5/5 @ 40/50/60% 1 RM No max reps WOD: 20 Min AMRAP 8 Ring dips 200M sand bag runs (modify with med ball) Finish with 50 4-ct mountain climbers, roll-out and stretch

Warmup: ROM drills, 2 mins Jump rope – practice double unders WOD: 1000m row 21-15-9 of Pullups Front Squats GHD situps 1000m row Roll out and stretch

Warmup: 800m run WOD: 4 Rounds 25 burpees 20 toe to bar 15 jumping lunge 10 HSPU Roll out and stretch

Warm up: ROM drills, 10 push ups, 20 leg levers, 30 squats, 40 bicycles WOD: 21-15-9 Deadlifts Box Jumps When finished, work one of the posted ab workouts and/or work a skill from goal board. Roll and stretch

Warmup: ROM drills, 100m high knees run, 10 strict press, 10 push press, 10 push jerk with bar Strength: Deload week: Strict Press Work: 5/5/5, no max reps @ 40/50/60% 1 RM WOD: 20 min AMRAP of 8 Push Press 200m Run