**Remember the gym will be closed July 2-4. Check website for workouts to do at home** Warmup: ROM drills, dynamic stretches, 5 seated push press with bar; 10 dips on box, 200m run WOD: 4 Rounds 10 Push press (95/65#) 15 ring dips or elevated box dips 20 Double Unders (4x singles) Work abs – more »

Warmup: ROM drills, dynamic stretches, 15 burpees, 500m row Strength: Bench Press, Deload 5/5/5 @ 40/50/60% of 1RM WOD: Tabata: 8 rounds, 20 sec work/10 sec rest V up’s Back extension KB Swings hollow rock Reverse Hypers Wall balls Sprint rows Cooldown: Roll out and stretch

Warmup:  ROM drills, dynamic stretches, 15 straight legged dead lift, 250m row Strength: Deadlift De-load Work: 5/5/5 @ 40/50/60% 1RM WOD: “Kelly” 5 Rounds for time: Run 400 meters 30 box jump, 24/20″ 30 Wall ball shots, 20/14# Cooldown: banded stretches of shoulders and hips

Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks. 10 bar thrusters, 10 pull-ups, 10 Box Jumps Team WOD: Run 200m each (relay – team takes turns running 200m at a time) 150 Thrusters (with bar) 100 pull-ups 50 Box Jumps (30″/24″) Run 200m each (relay) Rules: 1 person works, more »

Warmup: ROM, dynamic stretches, 15 jumping squats, 800m run WOD: 20 Minute AMRAP 20 KBS (53#/35#) 30 Sit-ups 40 Double Unders Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 Jumping squats, 15 KB swings, duck walks around the gym WOD: 5 Rounds of 50m Sled Pull 50m Sled Push 5 One arm KB Snatch, each side (AHAP) 5 Wall Walk (Scaled=45 sec plank + 45 sec barbell hold overhead) Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, Junkyard dog, Burgener Warmup Strength: Snatch – de-load 5/5/5 @ 40/50/60% 1 RM No max reps WOD: 20 Min AMRAP 200m run 15 SDHP (75#/55#) 15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and stretch

Warmup: ROM drills, 15 inchworms, 20 squats Strength: Back Squat, de-load Work: 5/5/5 @ 40/50/60% WOD: 10, 9, 8, 7….3, 2, 1 of Box Jumps GHD sit ups KB swings Hand-release push-ups Cooldown: Rollout and stretch

Warmup: ROM, dynamic stretches, 40 ball slams WOD: 3 rounds Run 400m 50x Goblet Squats Run 400m 40x Side step KB swings Run 400m 30x KB swings Run 400m 20x Bent-over rows Run 400m 10x Burpees Cooldown: roll out and stretch

**No class today…we’re doing The Spartan. If you aren’t going with us, then go for a long run.