Warmup: ROM, 10 jumping squats, 10 clean pulls, 10 front squats, 5 split jerks Strength:  Clean & Jerk Warmup: 5/5/3/@ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD:  2 Rounds For time 50 Double Unders 10 Front Squat 10 Push Press 400m Run 10 Power Clean 10 Push Jerk 50 Double Unders *Use more »

Warmup:  ROM, Junkyard dog, Burgener Warmup, 10 Snatch Pulls, 10 Snatch Balance Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1Rm WOD:  15 Min AMRAP 4 Hang Power Snatch 8 Over the bar Burpees Cooldown: Work on skills, roll out and stretch

Warmup:  ROM, death by 10 meters WOD:  4 Rounds 10 Thrusters (65-95/45-65#) 15 Pullups 20 Burpees 30 Situps Cooldown: Stay for yoga  

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