Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat, deload week Work: 5/5/5 @ 40/50/60% 1 RM WOD: AMRAP 20 minutes: 30 Wall balls 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM, 15 jumping squats, 50m high knees, 50m butt kicks, 10 burpees Team WOD: Run 200m each (relay – team takes turns running 200m at a time) 150 Thrusters (with bar) 100 Burpees 50 Box Jumps (24″/20″) Run 200m each (relay) Rules: 1 person works, then trades out when tired 1 person holds 75 more »

Warmup:  ROM drills, Max strict Pullups, or 15 modified pull-ups (no band), 25 wide pushups, 25 situps WOD: We’ll call this “Annie on the run” 50-40-30-20-10 Double Unders Sit-ups 400M Run Cooldown:  Updog/Downdog.  Stretch calves well

Warmup:  ROM drills, max sec bar hangs, 20 arch to hollow swings on bar (focus on opening and closing of shoulders), max strict pullups (can work negative or other modification, no bands), 25 Hand release pushups, 25 sit ups WOD:  21-15-9 Body blasters (burpee + pullup + knees to elbow) Front Squats (95-135/65-95#) Cooldown:  Banded more »

Warmup:  ROM drills, Max Strict Pullups or 15 Supine Ring Rows, 25 Hand release pushups, 25 sit-ups, Junkyard dog, 10 squats with bar, 10 Clean Pulls with bar, 5 Jerks with bar Strength:  Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1RM WOD: 3 rounds for time 500m row 20 KB swings 55/35 10 more »

Warmup:  ROM drills, Junkyard dog, Burgener Warmup, Max strict pullups or (15 Supine Ring Rows), 25 Hand release push-ups, 25 sit Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1 RM WOD:  20 min AMRAP: 20 Wall Balls (20/14#) 8 Snatch Deadlift (90% of Snatch) 200m run.  (sprint 100m, then moderate more »

Warmup: ROM, 2 mins jump rope, max pullups or 15 supine ring rows, 25 hand release pushups, 25 sit-ups. WOD: 3 Rounds: 500m Row 50 double unders 50m Sled push Cooldown: 50 supermans, 50 toe touches, roll and stretch

Warmup: ROM drills, run to Warren park, around pond and back…moderate pace. Max pullups or 15 Supine Ring Rows 25 Hand release pushups 25 sit-ups WOD: Every minute on the minute for 20 mins: Odd: 5 handstand push-ups Even: 20 squat jumps Cool down: 30 GHD sit-ups, 30 GHD back extensions

Warmup: ROM drills, Max strict pullups (or 15 supine ring rows), 25 hand release pushups, 25 situps, 25 squats, 15 dislocates, 1 min deep squat hold WOD: “Barbara” 5 rounds for time: 20 Pullups 30 Pushups 40 situps 50 squats Cooldown:  Updog/downdogs, pigeon stretch hold

Warmup:  ROM drills, max strict pull-ups or 25 ring rows (reduce your angle from last week), 25 Hand release pushups, 25 situps 15 Push Press with PVC Strength: Strict Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1+ at 75/85/95% WOD: 20 min AMRAP 15 Burpee Box Jumps (24/20#) 15 Wtd Lunges, each leg (35/25# plate more »