Warmup: ROM, dynamic stretches, 10 squats – hold the bottom for 10 seconds then jump up Strength:  Back Squat Warmup to 80% of your 1 RM, then 10 sets of 3 reps with 20X1 tempo, rest 1 minute between sets WOD: 20 min AMRAP 8 Front Squats (75% of your clean) 12 Box Jumps 16 more »

Warmup:  ROM, 15 Shoulder Dislocates, 10 push ups, 10 ring rows, 1 mile run WOD:  21-15-9 Pullups Bench Press (1/2 BW) Cooldown: Ab circuit, roll ant & post delts with lacrosse ball

Warmup: ROM, dynamic stretches, 2 mins jump rope WOD: 5 Rounds for time: 500m Row 50 double unders 50 sec battling rope Cooldown: 50 supermans, 50 toe touches, roll and stretch

Warmup:  ROM drills, dynamic stretches, 50m butt kicks, 50m high knees, 100m karaoke (50m ea side) WOD:  5 Rounds 30 Double unders 100m Farmers carry (AHAP) 15 TTB Cooldown:  Updog/downdog/walk the dog.  Focus on calf/achilles stretches and when rolling out.

Warmup: ROM, dynamic stretches, Junkyard dog, shoulder flexion stretches, calf stretches, 10x clean pulls 5x Each with PVC: push press, front squats, SOTS Press, hang power cleans, hang cleans, full cleans, jerk Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to find your new 1 rep max WOD: 2 minutes of more »

Warmup: ROM drills, dynamic stretches 20 Press with PVC 10 pull-ups 2 min jump rope Strength: Strict Press, find a new 1RM Warmup to 65% Work: 5 x 1 to hit a heavy max WOD: Nicole As many rounds as possible in 20 minutes of: Run 400 meters Max Rep pull-ups Note number of pull-ups more »

Gym is closed today, but still get your WOD on! Warmup: ROM, dynamic stretches, 2 mins jump rope. Practice double unders WOD: 5 rounds 50 Double Unders (4x singles) 25 KB Swings (53/35#) Cooldown: 2 min plank, 100 sit ups, roll out legs focus on calves

Gym is closed today, but still get your WOD on!! Warmup – ROM drills, dynamic stretches, 2 min jump rope WOD: 800m Run 20 dips 400m Run 1 min wall sit 200m run 40 lunges 400m run 50 4-ct Flutter kicks 800m run Cooldown: roll out calves and feet. Stretch quads, hamstrings, hip flexors

Warmup:  ROM drills, dynamic stretches, PVC Shoulder stretches, 15 ball slams, 8 Overhead squats with bar WOD:  20 min AMRAP 20 bar-facing burpees 10 OH Squats (75-135/45-75) 200m run   Cooldown:  Focus on shoulder mobility.  Use banded stretches, lacrosse ball and foam rollers  

Warmup: ROM drills, dynamic stretches, 20 Push ups, 500m row Strength: Find Bench Press 1 rep max Warm up to 60%, then 1/1/1/1/1 find a new 1 RM WOD: 10 x 250M sprint Row, 30 seconds rest between rounds Then 3 rounds of: 5 KB Snatch, each arm 15 Pullups Cooldown: 50 sit ups, roll more »