**Bring your jump rope** Warmup:  ROM drills, 10 sec L-sit hang on bar x 3, 15 Good mornings (PVC) Max strict pullups or 25 ring rows, 25 hand release pushups, 25 sit ups Strength:  Deadlift Warmup: 5/5/3 @ 40/50/60% 1 RM Work:  3/3/3+ @ 70/80/90% 1 RM WOD:  3 Rounds 30 Double Unders 10 Floor more »

Warmup:  ROM drills, 10 dislocates, max strict pull-ups (or 20 ring rows, smaller angle than before), 20 hand-release pushups, 20 sit ups (hands behind head) WOD:  For time 200m Run 20 Strict Pull ups (or supine ring rows) 400m Run 10 Strict Pull ups (or supine ring rows) 800m Run 5 Strict Pull ups (or more »

Warmup: ROM drills, max strict pull ups (or 25 ring rows), 25 push ups, 25 sit-ups WOD: 5 rounds 50m sprint 25 4ct flutter kicks 25 strict press (75/55#) 25 V-ups 25 Lunges (each leg) Cooldown: roll out and stretch

Warmup:  ROM drills, 10 dislocates, max strict pullups (or 20 ring rows, decreasing angle), 20 hand release pushups, 20 sit ups, 20 squats WOD:  For time “Angie” 100 Pull-ups 100 Push ups 100 Sit ups 100 Squats *Note:  You must finish one exercise before moving onto the next one.

Warmup:  ROM drills, max strict pull ups (or 20 ring rows), 20 pushups, 20 situps Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90 WOD: 15 Min AMRAP 10 OH Squats (95/65#) 15 Bar-facing Burpees 20 Double Unders Cooldown: 100 4-ct flutter kicks, 100 good morning darlings, up dog/downdog combos

Warmup:   ROM, max strict pull ups (or 20 ring rows), 20 push ups, 20 sit ups, 5ttb, 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 more »

Warmup: ROM drills, 500m row, 60 sec Hollow Rocks, 20 sec rest, 60 sec Hollow Hold WOD: EMOM for 10 mins of 3 floor press (95/65#) then 5 Rounds 250M row sprint 10 db rows (35/25#) Cool-down: Frog stretch, pigeon stretch hold each for 1 min

Saturday morning chipper: Warmup: ROM, Max strict pull ups (or 20 ring rows), 20 push ups, 20 sit ups, 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) Cooldown:  Roll out and more »

Warmup: ROM drills, 10 Dislocates, 15 inch worms, 15 squats, Warm up to 50-60% 1RM in each lift Front Squat, Push Press, Overhead Squat WOD:  IFCF Totals, 3 attempts for each lift Find new 1 RM for: Front Squat 1-1-1 Push Press 1-1-1 Overhead Squat 1-1-1 Cooldown: work on skills, roll and stretch

If you’re signed up to have your body fat test, remember to bring a towel and swim suit and don’t eat for 2 hours before your test. Warmup:  ROM drills, 2o ring rows (if you don’t have strict pull-ups yet), max strict pull-ups, 20 push ups, 20 situps, Burgener Warmup, With bar: 10 Clean Pulls, more »