Warmup: ROM, dynamic stretches, Junkyard dog, Burgener Warmup, 10 Snatch deadlift, 10 Snatch Pulls, 10 Muscle Snatch, 10 Snatch Balance, 10 Overhead Squats all with PVC Strength: Snatch Warmup 5/5/3 @ 40/50/60% Work: 3/3/3 @ 70/80/90% of your 1 RM WOD: 15 Min AMRAP 8 Ring dips 200M sand bag runs (modify with med ball) more »

Warmup:  ROM, dynamic stretches, 500m row, 10 inchworms, 2x 1:00 planks WOD: 20 min AMRAP 5 Handstand push-ups 10 Wipers 15 Supermans 10 Calf raises 5 Banded lat pull-downs Cooldown: Roll out and stretech. Focus on lats, hips and calves

Warmup:  ROM, dynamic stretches, 10x/ea leg swings, 10 inchworms, 5 laps bear crawls, 5 laps crab crawls WOD: 5 Rounds 5 Pull-ups or Ring Rows 10 GHD sit-ups or Atomic sit-ups 15 Dips 20 Walking Lunges

Warmup: ROM, dynamic stretches, 10 leg swings, 10 lunges + twist, 25 burpees WOD: Take your pick: 5 x 800m run or 5 x 1000m row rest a max of 4 minutes between rounds Cooldown: 50 toe touches, roll and stretch. Focus on calves and achilles.

Warmup: ROM, dynamic stretches, 15 push ups + knee taps, 500m row Strength: Bench press Warmup to 85% of 1 RM Work: 10 x 3 @ 85% of 1 RM with 60-90 sec rest between sets 3 rounds: 2 min work; 1 min rest of Mason twist, weighted (10 – 25#) Bear crawl Jump rope/Double more »

Warmup: ROM, dynamic stretches, 1 min deep squat hold, 10 jumping squats, 10 push-ups Strength: Back Squats Warmup to 85% of your 1 rep max Work: 10 x 3, rest 60-90 seconds between each set WOD:  3 Rounds for time 250m Row 15 Decline Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: more »

Warmup:  ROM, dynamic stretches, 15 burpees, 15 Jumping Jacks WOD:  5 Rounds for time: 400M Run 20 Dips 20 Lunges 20 Sit ups

**Remember there is no class tomorrow, but still do the posted workout!** Warmup:  ROM drills, dynamic stretches, 25 hollow rocks, 25 arch rocks, 10 burpee broad jumps WOD: AMRAP in 20 Mins 10 Wall balls (20/14#) 10 Slider Knee tucks 20 Wall balls 20 Slider Knee tucks 30 Wall balls 30 Slider Knee tucks 40 Wall balls more »

Warmup:  ROM, dynamic stretches, 5/ea lunge with twist, 10 inchworms, 1 min deep squat hold   WOD: 800m Run then 5 Rounds: 2x Sled Push/Pull 5 Banded Lat Pull-down 10 Jumping Squats with KB 15 GHD Situps Cooldown: 5x Updog/Downdog.  Roll out lats and hamstrings, stretch.

Warmup: ROM drills, dynamic stretches, junkyard dog Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: Every minute on the minute (EMOM) for 5 minutes each exercise: 5 Ring Pull-ups 10 Knees to Elbows 15 Hand release pushups 20 Back Extensions Finish with 100 4-ct flutter kicks Cooldown: Roll out more »