Warmup:  ROM drills, max sec bar hangs, 20 arch to hollow swings on bar (focus on opening and closing of shoulders), max strict pullups (can work negative or other modification, no bands), 25 Hand release pushups, 25 sit ups WOD:  21-15-9 Body blasters (burpee + pullup + knees to elbow) Front Squats (95-135/65-95#) Cooldown:  Banded more »

Warmup:  ROM drills, Max Strict Pullups or 15 Supine Ring Rows, 25 Hand release pushups, 25 sit-ups, Junkyard dog, 10 squats with bar, 10 Clean Pulls with bar, 5 Jerks with bar Strength:  Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1RM WOD: 3 rounds for time 500m row 20 KB swings 55/35 10 more »

Warmup:  ROM drills, Junkyard dog, Burgener Warmup, Max strict pullups or (15 Supine Ring Rows), 25 Hand release push-ups, 25 sit Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1 RM WOD:  20 min AMRAP: 20 Wall Balls (20/14#) 8 Snatch Deadlift (90% of Snatch) 200m run.  (sprint 100m, then moderate more »

Warmup: ROM, 2 mins jump rope, max pullups or 15 supine ring rows, 25 hand release pushups, 25 sit-ups. WOD: 3 Rounds: 500m Row 50 double unders 50m Sled push Cooldown: 50 supermans, 50 toe touches, roll and stretch

Warmup: ROM drills, run to Warren park, around pond and back…moderate pace. Max pullups or 15 Supine Ring Rows 25 Hand release pushups 25 sit-ups WOD: Every minute on the minute for 20 mins: Odd: 5 handstand push-ups Even: 20 squat jumps Cool down: 30 GHD sit-ups, 30 GHD back extensions

Warmup: ROM drills, Max strict pullups (or 15 supine ring rows), 25 hand release pushups, 25 situps, 25 squats, 15 dislocates, 1 min deep squat hold WOD: “Barbara” 5 rounds for time: 20 Pullups 30 Pushups 40 situps 50 squats Cooldown:  Updog/downdogs, pigeon stretch hold

Warmup:  ROM drills, max strict pull-ups or 25 ring rows (reduce your angle from last week), 25 Hand release pushups, 25 situps 15 Push Press with PVC Strength: Strict Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1+ at 75/85/95% WOD: 20 min AMRAP 15 Burpee Box Jumps (24/20#) 15 Wtd Lunges, each leg (35/25# plate more »

Warmup:  ROM drills, max strict pull-ups or 25 ring rows (reduce your angle from last week), 25 Hand release pushups, 25 situps 15 Good mornings Strength: Deadlift Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1+ at 75/85/95% WOD: 15 min AMRAP 20 Double unders 10 Pullups 10 Push Press(95/65#) Cooldown:  mobilize shoulder with banded stretches and more »

Warmup:  ROM drills, max pullups or 25 ring rows, 25 push ups, 25 situps, 500m row WOD: AMRAP in 20 Mins 10 Wall balls (20/14#) 5 TTB 20 Wall balls 10 TTB 30 Wall balls 15 TTB 40 Wall balls 20 TTB  ….etc….keep adding 10 reps of wall balls and 5 reps of TTB until more »

Warmup:  ROM drills, max pullups or 25 ring rows, 25 push ups, 25 situps, 500m row WOD:  5 rounds 50 Double Unders 10 Deadlift (70% of your 1RM) Cooldown: Pick an ab circuit from the board, roll out and stretch