Warmup:  ROM, dynamic stretches, 10 med ball cleans, 10 dips, 10 pullups, 10 pushups WOD: For time: 30 medicine-ball cleans 20/14# 30 ring dips 30 medicine-ball cleans 20/14# 30 pull-ups 30 medicine-ball cleans 20/14# 30 push-ups 30 medicine-ball cleans 20/14# Cooldown:  30 Plank twists (each side), work on mobility

**Reminder – the 7:15PM class is cancelled. We will have class at 7:15PM on Thursday instead. Please let me know if you plan to attend.** Warmup:  ROM, dynamic stretches, 15 decline pushups, 15 jumping lunges, 15 situps Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1 RM WOD: 4 rounds more »

Warmup:  ROM drills, dynamic stretches, 10 sec L-sit hang on bar x 3, 1 min squat stretch, 15 good mornings Strength:  Deadlift Warmup: 5/5/3 @ 40/50/60% 1 RM Work:  5/3/1+ @ 70/80/90% 1 RM WOD:  3 Rounds 250 m Sprint row 10 Bent over rows 5 tuck to extension, hold 5 secs Cooldown:  1 min more »

Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, butt kicks, high knees, 10 thrusters with PVC WOD: 21 Thrusters (55-95/35-65#) 400m Heavy sandbag carry 15 Thrusters (55-95/35-65#) 400m Heavy sandbag carry 9 Thrusters (55-95/35-65#) 400m Heavy sandbag carry Cool down: 2 min planks, 1 min side plank, each side.

Warmup: ROM, dynamic stretches, 2 mins jump rope WOD: 30 min AMRAP: 500m Row 50 double unders 25m Sled pull Cooldown: 50 supermans, 50 toe touches, roll and stretch

Warmup: ROM, dynamic stretches, 10 ring rows and 10 dips on box, 25 sit ups, 25 superman WOD: Complete as many rounds as possible in 30 minutes of: 12 walking-lunge steps 15 GHD sit-ups 15 hip extensions 5 muscle-up progressions, banded or on box Cooldown:

Warmup: ROM drills, 10 Shoulder Press with bar Strength: Strict Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1+ at 75/85/95% WOD 5 min clock: 25 push ups 400 m run Max pull-ups in remaining time Rest 1 min 5 min clock 25 kettle bell swings 400m run Max pull-ups in remaining time Rest 1 min more »

Warmup:  ROM drills, max strict pullups or 15 modified pull-ups on the racked bar, 25 pushups, 25 situps 15 squats, hold the bottom of the squat for 10 sec Strength:  Back Squat Warmup:  5/5/3 @ 40/50/60 % Work:  5/3/1+@ 75/85/95% WOD:  EMOM for 15 mins Even:  3 Power Cleans (95-135#/65-95#) Odd:  5 Goblet Squats (53/35#) more »

***OPEN GYM. I’ll be cheering Bobby on while he competes in his first triathlon*** Warmup: ROM, dynamic stretches, 25 situps, 25 supermans, 30 seconds of jumping squats, high knees and butt kicks WOD: For time: Run 1 mile 100 sit-ups 100 back extensions Run 1 mile Mix and match back extensions and sit-ups as needed. more »

Warmup:  ROM drills, dynamic stretches, 25 push ups, 25 situps, 400m run 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 you get to 20 more »