Warmup:  ROM drills, 15 good mornings, 20 squats Strength: Back Squat Warmup: 5/5/3 @ 40/50/60% Work:  5/3/1+ @ 75/85/95% 1 RM WOD:  Open WOD Workout 14.3 8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, more »

IFCF is closed today, but still get your WOD on! Warmup: ROM, 1 min dead hang on bar, 25 squats WOD: 20 min AMRAP 10 Pullups 20 Wall balls (20/14#) Cooldown: 100 supermans, roll out back and shoulders with lacrosse ball, stretch. See you tomorrow!

IFCF is closed till Sunday, but still get your WOD on! Warmup: ROM, 2 mins jump rope. Practice double unders WOD: 5 rounds 50 Double Unders (4x singles) 25 KB Swings (53/35#) Cooldown: 2 min plank, 100 sit ups, roll out legs focus on calves

IFCF is closed today, but still get your WOD on!! Warmup – ROM drills, 2 min jump rope WOD: 800m Run 20 dips 400m Run 1 min wall sit 200m run 40 lunges 400m run 50 4-ct Flutter kicks 800m run Cooldown: roll out calves and feet. Stretch quads, hamstrings, hip flexors

Warmup:  ROM Drills, 15 front squats, 10 push press Strength:  Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1 RM WOD: Chipper 50 KB single arm clean and press (36#/25#) 50 Floor wipers (135#/95#) 50 Box Jumps 1500m row Cooldown: Roll out and stretch

Warmup: ROM drills, Junkyard dog, Burgener Warmup, Snatch Skills Transfer Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: 20 min AMRAP 5 Snatch Pull (85/55#) 15 Hand release push ups 25 Squats Cool down: banded shoulder strengtheners, roll out & stretch

Warmup:  ROM drills, 250m row WOD: 20 min AMRAP 500m row 10 Pistols, alternating 15 Jumping Pullups Cooldown:50 hollow rocks, 50 arch rocks.  Roll and stretch

Whole Life Challenge participates, congrats on making it to the end!  If you haven’t already done the Post Game workout, do it today.  Also remember to take your Post-game measurements and pictures…let’s see the results of your dedication! If you’ve already done the post game workout, then warmup and do the second part of the more »

Congrats to all the Whole Life Challenge Participants, you made it to the finish!  Now it’s time for the Post-Test.  We’re going to repeat the same workout we did at the beginning.  Also remember to take your Post-game measurements and pictures…let’s see the results of your dedication! Warmup:  ROM drills, 4oom run, 10 burpee broad more »

Warmup:  ROM  Drills, 5 strict pullup, 5 ring dips, 10 ring rows, 10 push press with bar   Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM   WOD: 3 rounds 5 Ring pullups 10 Ring Dips 15 Hollow Rocks   Cooldown: roll out chest, shoulders and back.