Have a fun and safe Halloween. We’ll just have morning classes today so that everyone can enjoy the trick or treaters. Warmup: ROM, 800m run, 3 x 30 second handstand holds Strength: Strict Press Warmup to 95% Work: 10 x 1 with 60 – 90 seconds rest between sets WOD: 3 Rounds for time 50 more »

Warmup: ROM drills, dynamic stretches, 200 m run, 10 PVC Front squats, 15 PVC Push Press WOD: 2 rounds 15-12-10x reps; Thrusters (75/55#) Pull-ups 800m run Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 5 rounds of 10 Ring dips 20 TTB 30 Back extensions Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 800m run WOD: 3 rounds 10 sec L sits 15 Pull-ups 100 m walking lunges 20 box jumps Cooldown: 50 hollow rocks, 50 arch rocks

Warmup: ROM, dynamic stretches, PVC passthru’s, max plank hold, 20 push ups, 20 dips Strength: Bench press Warmup to 95% of your 1RM Work: 10 x 1 with 60 – 90 sec rest between sets WOD: 3 rounds 10 Ring Pushups 20 Pull-ups 30 KB Figure 8’s Cooldown:  Roll out and stretch

Warmup:   ROM, dynamic stretches, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: to 95% of your 1RM Work: 10 x 1 with 60-90 seconds rest between sets WOD: 4 Rounds 200m run 10 wall balls (20/14#) 5 burpees Cooldown:  Roll and stretch hamstrings and quads

Warmup: ROM, dynamic stretches, 10 jumping pull-ups, 10 dips, 30 seconds jumping jacks WOD: 3 rounds of 10 Pull-ups Farmers carries (50 m) drop weight (45/30#), then Sprint to long end of alley. Retrieve weight for last 50 m Then 3 rounds of 10 ring dips Walk 50m with weighted bar overhead (95/65#), drop weight, more »

Warmup: Rom drills, dynamic stretches, 15 jumping jacks, 10 push-ups WOD: 3-5 rounds 800 m run 1 min burpees 400 m run 2 mins burpees 200m run 3 min burpees Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 15 inch worms with pushups, 15 burpees WOD: 30 Min AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats Pushups Cooldown: roll out and stretch

Warm up: ROM drills, dynamic stretches, junkyard dog, Burgener warmup Strength: Snatch WU: 5/5/3 @ 40/50/60% 1RM Work: 5/3/1 @ 75/85/95% 1RM WOD: 3 rounds of: 9 Hang Power Snatch (65% of your 1RM) 12 Wall balls (20/14#) 21 cal row Cooldown: Roll out and stretch