Today’s class will start at 9am!! Warmup: ROM, dynamic stretches, 20 Hollow to Arch swings on bar, 10 jumping squats WOD: In any order, complete the following for time: 150 Squats* 50 Pullups* 75 GHD situps* 50 TTB* 150 Lunges, alternating* 50 Ring Rows* 500m Row x 2* *10 burpees upon completion of each exercise. more »

Warmup: ROM, dynamic stretches, 10 push press and 10 rows with bar, 15 squats WOD: 5 rounds for time of: 5 handstand push-ups 10 one-legged squats, alternating 15 ring rows Cooldown: 3 min plank, roll out and stretch

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 Clean pulls, 10 hang power cleans, 10 front squats, 5 Split Jerks Strength: Clean + Jerk, deload 5/5/5 + 1 @ 40/50/60% 1 RM WOD: 3 Rounds 1000m row 30 GHD situps 30 Wtd Supermans Cooldown: 30 side V-ups, each side. more »

Warmup:  ROM drills, 10 elevated ring rows, 25 Hand release pushups, 25 situps 15 Push Press with PVC Strength: Strict Press, deload 5/5/5 at 40/50/60% 1RM WOD: 20 min AMRAP 15 Box Jumps (24/20#) 15 Wtd Lunges, each leg (35/25# plate held overhead) Cooldown:  mobilize shoulder with banded stretches and lacrosse ball.

Warmup: ROM, dynamic stretches, 15 burpees, 10 air squats WOD: 800m run 10-8-6-4-2 Burpees Air Squats 800m Run Cooldown: 25 Hollow rocks, 25 Arch rocks, Roll and stretch

Warmup: ROM, dynamic stretches, 30 sec High knees, butt kicks, jumping squats WOD: 10 rounds 500m Row* * Rest the same amount of time that it takes to complete the round (NOTE: Someone else can row during your rest time. If there aren’t enough rowers, run 400m and rest the same amount of time it more »

Warmup: ROM, dynamic stretches, 20 burpees WOD: 5 Rounds 5 Ring Pullups 10 Knees to Elbows 15 Hand Release Pushups 20 Back extensions Cooldown: 100 4-ct Flutter kicks, Roll out and stretch

Warmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup Strength: Snatch, deload 5/5/5 @ 40/50/60% 1RM WOD: EMOM for 20 mins Min 1 = 12 Alternating lateral lunges Min 2 = 12 Bent over rows (95/65#) Cooldown: 100 4 ct Mountain Climbers Roll out and stretch

Warmup: ROM, dynamic stretches, 15 jumping squats, 200m run Strength: Back squat, deload 5/5/5 @ 40/50/60 %1 RM WOD: 3 Rounds 400m Run 10 Decline Pushups 15 Sumo deadlift high pulls (95-135/65-95#) Cooldown: 50 alternating knees to triceps in plank position

Warmup: ROM, dynamic stretches, 10 hang power cleans, 10 push jerks with PVC, 10 HPC and 10 push jerks with bar. Work your way up to working weight WOD: 5 Rounds 7 Hang Power Cleans @ 75% 14 GHD situps 7 Push Jerk @ 75% 14 Back Extensions Cooldown: roll out and stretch