Warmup: ROM, 15 squats, 800m easy pace run WOD: 8 rounds 21-15-9 x reps Wall balls (20/14#) Ball slams Cooldown: roll out and stretch

Warmup: R ROM, dynamic stretches, 3 x 400m easy run, 10 dips, 10 ring rows, 10 sit ups WOD: 4 rounds for time: 200m run 10 Overhead Squats (75/55#) 10 Barbell Back rack step ups (75/55#) 10 Burpees Cooldown: 3 x 45 sec side plank hold, each side. Roll out and stretch. Work achilles and more »

Warmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup, 10 walking lunges, 10 bent over rows with bar 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 15 ball slams, 10 burpees, 5 TTB Strength: Back Squat, de-load on box 5/5/5 @ 40/50/60% Wod: 3 rounds for time 50 m sprint 15 Hand release Push-ups 50 m sprint 30 supermans (2 sec iso hold) 50 m sprint 45 squats There is a 400 m run penalty if you take any more »

***Reminder, the gym is CLOSED this weekend.  Do this WOD at home or gather with your classmates and knock it out together! Warmup:  ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps Four rounds for time of: 400m Run 50 Squats 30 Pushups Cooldown:  stretch those legs, hips and chest!!

***Reminder!  The gym is closed today*** Gather with your classmates and knock this out together! Warmup: ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 push ups, 30 sit ups WOD: For Time do: 50 Situps 50 Doubleunders 50 V-ups Walking Lunge, 50 steps 50 V-ups 50 Burpees 50 Situps Cooldown – yoga flows, more »

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 5/5/3 + 1 @ 40/50/60% 1 RM 5/3/1+ @ 75/85/95% 1RM WOD: 3 Rounds 1000m row 30 KB Swings 30 Wtd Supermans Cooldown: 30 side more »

Warmup:  ROM drills, Junkyard dog, Burgener Warmup, 10 Snatch Pulls, 10 Snatch Balance, 10 Overhead squats Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% !RM Work: 5/3/1+ @ 75/85/95% 1RM WOD: 24 minute AMRAP 44 Double Unders 24 Pushups 44 Situps Cooldown:  Roll out shoulders with the lacrosse ball, roll out and stretch.

Warmup: ROM, dynamic stretches, 400m run, 10 Burpees, 10 squats, 10 situps, 10 ring rows WOD: “Filthy Fifty” for time: 50 Box jump (24/20″) 50 Jumping pull-ups 50 Kettlebell swings (53/35#) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press (45/35#) 50 Back extensions 50 Wall balls (20/14#) 50 Burpees 50 Double unders more »

Warmup:  ROM, run 400m, 5 pull-ups, 10 pushups, 15 jumping squats, 20 situps WOD: Tabata’s Tabata row Rest 1 minute Tabata squat Rest 1 minute Tabata kettlebell swings Rest 1 minute Tabata hip extensions Rest 1 minute Tabata sit-ups The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight more »