Warmup: ROM, dynamic stretches, 10 jumping squats, 400m run WOD: 10*-12-14-16-18-20 Wall balls (20/14#) KB swings (53/35#) *run 400m after each set is finished. Cooldown: Roll out and stretch

Happy Memorial Day! Today we are honoring Lt. Michael Murphy for sacrificing his life in order to save his team. We will begin and finish our workout at Shelly’s house at 10am. Text me for her address if you still need it. Bring a food item to share, your swimsuit and towel, and a whole more »

Warmup: ROM Drills, dynamic stretches, 200m run 5 Handstand push-ups 10 goblet squats 15 WTD sit-ups WOD: 5,10,15,20 Snatch Push Press (95/65#) Front rack lunges, each leg (use same bar and weight as PP) Modify weight as needed. Finish with ab circuit on board. Roll and stretch

**Remember there will be no regular classes on Memorial Day Monday. We are doing Murph at 10am instead.** Warm up: ROM drills, dynamic stretches, 10 push ups, 20 leg levers, 30 squats, 40 bicycles WOD: 21-15-9-15-21 Deadlifts (70% 1RM) Box Jumps When finished, work one of the posted ab workouts and/or work a skill from more »

Warmup: ROM, dynamic stretches, 30 sit-ups, 5 minutes jump rope EMOM for 10 minutes: Odd: 12 Knees to Elbow Even: 22 Back Extensions then: Death by Double unders (x4 singles) Sit ups Ten the first minute, go up by 3 every minute on the minute. Keep going until you can no longer get your reps more »

Warmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup, With PVC: 10 Snatch DL, 10 Sn Pulls, 10 Muscle Sn, 10 OH Squats Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% WOD: 3 rounds 15 Turkish get ups (ea side) 30 Med ball cleans 15 One-armed KS swings (ea arm) Cooldown: Roll out and more »

Warmup: ROM Drills, dynamic stretches, 15 air squats 20 push ups Strength: Back Squats Warmup 5/5/3 @ 40/50/60 Work: 5/3/1+ @ 75/85/95 of 1RM WOD: 5 Rounds 8 Front Squats (95#/65#) 10 Dips (Elevated box or ring) Finish with 50 GHD back extensions Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, max plank hold, 10 pull-ups, 20 jumping squats WOD: 2000m row then, 100 m walking lunges 100 DB floor press (AHAP) 100 sit ups (ab mat or GHD) Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 400 m run WOD: “Dirty Thirty” For time: 30 Box Jumps 30 GHD Sit-ups 30 Kettlebell swings (53/35#) 30 Walking lunges, steps 30 Toes to Bar 30 Back Extensions 30 Wall balls 30 Burpees 30 Squats 30 Shuttle Run Cooldown: Roll out and stretch

**Remember to register for Murph. We’ll do the workout at 10am Monday, May 30th. If you want your shirt in time for the event, please register by Thursday, May 19th. https://themurphchallenge.com/register/**` Warmup: ROM, dynamic stretches, 25 burpees WOD: Take your pick: 6 x 800m run or 6 x 1000m row rest a max of 4 more »