Warmup:  ROM drills, dynamic stretches, 5 inchworms, 30 sec hollow holds, 30 second arch holds, max bar holds (practice hollow hold on the bar) WOD:  20 min AMRAP 3 Strict pullups 6 dips 9 KB bench rows (Bat wings) Cooldown:  30 ab wheel, 30 hollow rocks, 30 arch rocks Roll shoulders and stretch

Warmup: ROM drills, 3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets Strength: Bench Press  Tempo: 20×1 Warmup to 80% 1RM Work: 10 x 3, with 1 min rest WOD 5 min clock: 25 banded push ups 500 m row Max pull-ups in remaining time Rest 1 min 5 min clock 25 more »

Warmup: ROM, dynamic stretches, 15 good mornings, 15 straight legged deadlifts Strength: Deadlift Warmup to 80% of your 1 RM Work: 10 x 3 reps with one minute rest between rounds WOD: 20 minutes AMRAP 3x handstand pushups 5x burpees 7x GHD situps 10x squats Cooldown: Roll out and stretch

Warmup:  ROM drills, dynamic stretche, 1 min low squat hold, 10 PVC dislocates, 10 cleans with bar WOD: For time: 60 Cal Row 50 TTB 40 Wall Balls 30 Hang Power Cleans (95/65#) 20 Ring Dips 10 Burpees Cooldown:  Roll out and stretch

Warmup:  ROM drills, dynamic stretches, banded shouder work, 5 min jump rope (work double unders) WOD: Teams of two will alternate to complete for time: Partner not completing reps will run 200m, switch when the runner returns. Reps are cummulative. Complete all reps of one movement before moving onto the next. 3k Row 200 Jumping more »

Warmup: ROM drills, 800m run, 30 hollow rocks, 30 arch rocks WOD: 5 rounds 15 decline push ups 30 Double Unders Finish with Stew Smith’s ab circuit: Bridge (2 x 20); Plank (2 x 30 sec); Side Plank, each side (2 x 30 sec), Bird Dog (2 x 20 alt); Superman (2 x 10 reps); more »

Warmup:  ROM, dynamic stretches, 10 behind the head band pulls, Junkyard Dog, Burgener Warmup Strength:  Snatch Warmup:  5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD:  20 min AMRAP 16 DB Cleans (AHAP, use same weights for all exercises) 14 DB Push Press 12 Weighted Split Squat Cooldown:  Roll out and stretch

Warmup: ROM, dynamic stretches, arm circles, 15 goblet squats Strength: Back Squat – 20×1 Warmup to 85% Work: 3 x 5 WOD: 15 min AMRAP 20 Double unders 10 Pull-ups 10 Overhead squats (95/65#) Cooldown: roll out shoulders with lacrosse ball, stretch calves and achilles

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms   WOD:  2 Rounds for time 10 Jumping lunges 10 Burpees 10 Jumping Squats 10 Tuck Jumps 500M Row 20 GHD situps 20 Back Extension 20 Wtd Calf Raises 20 Wall Balls 500m more »

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD:  Duck, duck, goose – Infinite Fitness style! As a group, one person will run a 400.  Everyone else will cycle through the list of core exercises and complete As Many Reps As more »