Warmup:   ROM, dynamic stretches, 10 PVC arm circles, 500m row, 20 push ups Stretch: Bench Press Warmup to 90% Work: 10 x 1-2 reps, rest 60-90 seconds between reps WOD: 20 min AMRAP 50 – 4ct Flutter kicks 20 Box Jumps 10 Dive Bombers 400m Run Cooldown:  10 “gift giving” abs, Roll and Stretch

Warmup: ROM, dynamic stretches, 15 good mornings, 15 straight legged deadlifts Strength: Deadlift Warmup to 90% of your 1 RM Work: 10 x 2 reps with one minute rest between rounds WOD: 20 minutes AMRAP 3x handstand pushups 5x burpees 7x toes to bar 10x squats Cooldown: Roll out and stretch

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 »

Warmup: ROM, dynamic stretches, 5 mins of :30 hard run :30 easy run then 10 Squats 5 Jumping Squats 10/side Arm Circles 5 Chin Ups 5 B-Roll repeat   Hang Power Cleans: spend 15 mins to build to 80%, 1-2 reps each, :45 sec rest then: 3x 8/side Single Leg Barbell Romanian Deadlift-moderate WOD: 5 more »

Warmup: ROM Drills, dynamic stretches, 1 min high knees, butt kicks, and high knees WOD: 400m Run 15 burpee pullups 20 jumping squats 800m Run 15 Hand release push ups 20 lunges (ea leg) 1000m Row 15 dips 20 Goblet squats 1500m row Cooldown:  work mobility, stretch

Warmup: ROM drills, dynamic stretches, arm circles, Junkyard dog, snatch pulls and OHS with PVC Strength: Snatch Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1 @ 75/85/95% WOD: 5 min clock: 20 banded push ups 400m run Max squats in remaining time Rest 1 min 5 min clock 20 kettle bell swings 400m run Max pull-ups more »

Warmup: ROM Drills, dynamic stretches, deep squat hold for 1 min 15 air squats 20 push ups Strength: Back Squats Warmup to 90% 1RM Work: 10 x 1 reps, with 60-90 secs between reps WOD: 20 min AMRAP 10 Push-ups 10 Push Press (75-95/45-65#) 10 Bent Over Rows, same bar Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, arm circles, 10 inchworm, 400m run WOD: 4 rounds 500m Row 40 Arm Haulers 30 GHD sit-ups 20 dips 100m Walking lunges Cooldown: roll and stretch  

Warmup: ROM, dynamic stretches, 10 banded pass thru and pull aparts, 20 burpees Then 3 rounds: 20 inchworms 30 sec wall sit 20 diamond push-ups 45 sec wall sit 20 tuck jumps 1 min wall sit 20 mason twists 45 sec wall sit 20 calf raises 30 sec wall sit Cookdown: work on whatever is more »

Warmup: ROM, dynamic stretches, 10 supine ring rows, 30 sec jumping jacks, high knees and butt kicks WOD: “Jennifer” Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings 20 box jumps Cooldown: 10 x forearm plank, to high plank, to pushup. Hold 1 minute deep squat. Roll out and more »