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, 20 arm circles, 500m row WOD: 20 min AMRAP 50m sled pulls 10 KB cleans, each arm Cooldown:  50 hollow rocks, 50 arch rocks

Warmup: ROM drills, work on strict pullups, 20 push ups, 20 sit ups WOD: 4 Rounds 50 double unders 500 m row 400m run Cooldown: Ab circuit #3, roll and stretch

Signup for your body fat test!  Truck will be here next Wednesday, http://www.eventbrite.com/e/infinite-fitness-body-composition-testing-tickets-10861201145 Warmup:  ROM drills, 20 push ups, 20 situps, 20 good mornings (PVC), 20 push press (PVC) Making up for Monday, we’ll have two strength pieces today Strength: Deadlift Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% Rest 2 mins Strict Press more »

Warmup: ROM drills, 15 inchworms, 15 jumping jacks, 30 high knees, 30 butt kicks WOD: “Jerry” For time: Run 1 mile Row 2K Run 1 mile Note: There is a map of the 1 mile route on the bulletin board.  Make sure you “double back” down the alley or you’ll cut it short. Cooldown:  100 more »

Warmup: ROM drills, WOD: 21 – 15 – 9 – 6 – 3 Front Squat (150/95#) Burpees Cooldown: 5o 4ct Flutter kicks, 100 supermans, roll and stretch (scale weight as needed)

Warmup: ROM Drills, 15 inchworms, 30 high knees, 30 butt kicks, 15 Good mornings with bar WOD: 25-20-15-10-5 of Deadlift (205/155#) Wall ball (20/14#) Scale DL weight as needed Cooldown: Do an ab circuit from board, roll and stretch

Warmup: ROM drills, 3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets Strength: Bench Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% WOD 5 min clock: 25 banded push ups 400 m row Max squats in remaining time Rest 1 min 5 min clock 25 kettle bell swings 500m row more »

Warmup:  ROM drills, 15 squats, 15 Goblet squats Strength: Back Squat Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% WOD: 15 min AMRAP 20 Double unders 10 Pullups 10 Shoulder to Overhead (95/65#) Cooldown:  mobilize shoulder with banded stretches and lacrosse ball.  

Warmup:  ROM drills, 30 sec hollow holds, 30 second arch holds, max bar holds (practice hollow hold on the bar) WOD:  20 min AMRAP 3 Strict pullups 6 dips 9 KB bench rows (Bat wings) Cooldown:  30 evil wheel abs, 30 hollow rocks, 30 arch rocks Roll shoulders and stretch