Warmup:   ROM, dynamic stretches, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: Warm-up to 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

Warmup: ROM drills, max strict pull ups (or 25 ring rows), 25 push ups, 25 sit-ups WOD: 5 rounds 50m sprint 25 4ct flutter kicks 15 strict press (75/55#) 25 V-ups 15 Lunges (each leg) Cooldown: roll out and stretch

Warmup: ROM drills, dynamic stretches, review Barbell Complex with PVC, 20 arm haulers, 20 squats WOD: 10 Rounds Barbell Complex + Burpees (Go directly from one lift to the next, finish with burpees) 6 reps of each: Deadlift Upright Row Squat Clean Front Squat Push Press Back Squat Burpee Girls – 45 – 65# Guys more »

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 to 65% Find 1 more »

Warmup: ROM drills, dynamic stretches, 10 leg swings, 10 big leg circles, 10 lunges + twist, 30 hollow rocks, 30 arch rocks, 800m run WOD: 5 rounds 15 ring push ups 30 Double Unders Cooldown:  Blue ab circuit: Bridge (2 x 20); Plank (2 x 30 sec); Side Plank, each side (2 x 30 sec), more »

Warmup:  ROM drills, dynamic stretches, 10 push press with bar, 10 squats WOD: 5 Rounds 8 Shoulder to Overhead (95/65#) 12 Kettlebell swings (53/35#) 16 Wall Ball (20/14#) Cooldown:  ab circuit,  roll out

Warmup:  ROM, dynamic stretches, 30 seconds of high knees, butt kicks, jumping jacks, leg swings, lunges with twist WOD: 1 mile run 60 sec of work followed by 60 secs rest of the following: push ups alternating pistols plank hold ring dips jumping squats hollow rocks dive bombers calf raises arch rocks 1 mile run Cooldown: more »

Warmup:  ROM, dynamic stretches, Junkyard dog,  1o clean pulls, 10 front squats, 5 jerks Strength:  Clean + Jerk, reload Warmup: 5/5/5 @ 40/50/60%   WOD:  Chipper, For time: Break down the reps however you’d like, just make sure you get them all done! 50 KB single arm clean and press (35#/26#) (R+L=1) 50 Floor wipers more »

Warmup:  ROM, dynamic stretches, 30 second handstand hold, Strength: Strict Press, de-load Work: 5 x 3 @ 65% 1 RM WOD: 10 minute AMRAP per station with 2 minute rest in between each station Round 1: 15 kettle bell swings 5 handstand push-ups 25 high knees ea leg for speed 5 pull ups for speed more »