Warmup:   ROM, dynamic stretches, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 1/1/1/1/1 Find a new 1 Rep Max WOD: 4 Rounds 200m run 10 wall balls (20/14#) 5 burpees Cooldown:  Roll and stretch hamstrings and quads

Warm up: ROM drills, dynamic stretches, 3 rounds of 3 vertical jumps 3 squats 3 long jumps WOD: “Tabata Something Else” 8 rounds of each; 20 secs of work: 10 seconds rest. Of: Pull-ups Push ups Sit ups Squats Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 15 air squats 200 m run WOD: 2 rounds of “Squat a Ton and Run” Back Squat as many reps as needed for your BS weight to total 2000# Then Run 800 m Cooldown: Ab station if there is time, then roll out and stretch

Warmup: ROM, dynamic stretches, 25 hollow rocks, 25 arch rocks, 15 med ball cleans WOD: EMOM for 10 minutes: Odd: 14 Knees to Elbow Even: 24 Back Extensions Then: 21-15-9 Power cleans (105-135/65-95) Burpees Cooldown: weighted plank holds, max effort. roll out and stretch

Warmup: ROM Drills, dynamic stretches, 400m run, 15 Snatch Deadlifts, 15 Snatch Pulls, 10 Snatch Balance, all with PVC Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to a new 1 rep max WOD: Dips: -5 sets of max effort dips with a 1 min recovery between each set. then 10, 9, 8…3, more »

We’re Maxing again!! Get a good night’s rest before class for the next three weeks and eat well (lean meat, veggies, fruits, nuts and seeds….very little or NO processed foods) so you can show up feeling STRONG! Warmup: ROM drills, dynamic stretches, 15 air squats, 400m run Strength: Back Squat Warmup: 5/5/3 @ 40/50/60% Find more »

Warmup: ROM, dynamic stretches, 1 min jumping jacks, 30 sit ups, warmup to your deadlift weight WOD: “Mr. Joshua” 5 rounds for time of: Run 400 meters 30 GHD sit-ups 250-lb. deadlifts, 15 reps Cooldown: Roll out and stretch

Warmup: ROM drills, dynamics stretches, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping squats WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Squats (105/75#) 15 TTB Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, review wall burpees, 400m run WOD: “The Devil” 30 – Wall Burpees, 30 – Push Press (80#/40#) 30 – Double Unders (3:1 Singles) 30 – Cal Row 30 – Russian Kettle Bell Swing (53#/35#) 30 – Box Jumps (20″) 15 – Box Jump 15 – Russian Kettle Bell Swing 15 – more »

Warmup: ROM, dynamic stretches, junkyard dog, with PVC: 10 press, 10 clean pulls, 10 Front squats, 5 split jerk Strength: De-load: Strict Press and Clean and Jerk Work: 5/5/5 @ 40/50/60% WOD: 5 Rounds 15 Goblet squats 20 OH walking lunges 250m row Cooldown: Roll out and stretch