Warmup:  ROM, Easy/Mod pace run to Warren Park, around the pond, and back WOD: 2 Rounds for time: 100 Double unders 80 jumping squats 60 situps 40 Wall Balls 20 Dips 10 Clapping pushups Cooldown: Roll out and stretch  

Warmup: ROM, 15 Jumping Squats, 30 Lunge steps, 45 situps WOD: 1000m Row 800 Run 2 min Plank hold 500m Row 400m Run 2 min Plank hold 250m Row 200m Run 2 min Plank hold Cooldown: roll and stretch calves, hamstrings and quads

Warmup: ROM, 15 pushups, 15 tent pushups Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: 4 Rounds for time 15 Bench Press (95-135/65-95#) 15 Cal Row 60 Double Unders Cooldown: 25 GHD sit-ups, 25 Supermans Roll out and stretch

Warmup: ROM, 15 Good Mornings, 15 Straight leg Deadlift Strength: Deadlift Warmup: 5/5/3 @ 40/50/60 % 1RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: 4 rounds for time of: 45-second L-sit hold 30 deadlift, (135/95#) 15 tuck to handstands Cooldown: Roll hamstrings and shoulders

***Remember there is no class in the gym this weekend!*** Warmup:  ROM, 2o situps, 15 lunges (each side) WOD:  EMOM (Every minute on the minute) for 20 mins Even: 15 Tuck Jumps (Jump and Tuck Knees to Chest) Odd: 20 Lunge Steps Cooldown: 50 sit-ups, 50 supermans Stretch:  Work through at least 10 Sun Salutations more »

***Remember there is NO CLASS at the gym this weekend!!*** Warmup:  ROM, 10 pushups, 15 squats WOD:  Max distance run for 45 mins *Kicker – every time you take a Right turn, stop and do 10 pushups every time you take a Left turn, stop and do 15 squats **Your 45 min run time includes more »

Warmup: ROM, 200m Run, 15 jumping squats WOD: Run 400m Then 21, 18, 15, 12, 9 Wall balls (20/14#) Box Jumps (24/20″) Then 400m Run Cooldown: roll and stretch calves, shins and hamstrings

Warmup:  ROM, 20 tent pushups, 20 dips, 25 squats Strength:  Bench Press Warmup:  5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% WOD: 20 min AMRAP 5 Ground to Overhead (95-135#/55-95#) 8 Burpees Cooldown:  100 4ct. Mountain Climbers, roll out and stretch

Warmup:  ROM, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup:  5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% WOD: 3 Rounds 10 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 50 wtd Mason twists Cooldown: 50 arm haulers, roll out shoulders, roll and stretch quads

Warmup: ROM, 20 decline pushups, 20 sit-ups, 20 squats WOD: 3 Rounds 50 GHD Sit-ups 800m Run 50 KB Swings 50 Cal Row 50 Supermans Cooldown: Stay for yoga