Warmup: ROM drills, 15 inchworms, 15 jumping jacks, 30 high knees, 30 butt kicks WOD: “Jerry” For time: Run 1 mile Row 2K Run 1 mile Note: There is a map of the 1 mile route on the bulletin board.  Make sure you “double back” down the alley or you’ll cut it short. Cooldown:  100 more »

Warmup: ROM drills, WOD: 21 – 15 – 9 – 6 – 3 Front Squat (150/95#) Burpees Cooldown: 5o 4ct Flutter kicks, 100 supermans, roll and stretch (scale weight as needed)

Warmup: ROM Drills, 15 inchworms, 30 high knees, 30 butt kicks, 15 Good mornings with bar WOD: 25-20-15-10-5 of Deadlift (205/155#) Wall ball (20/14#) Scale DL weight as needed Cooldown: Do an ab circuit from board, roll and stretch

Warmup: ROM drills, 3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets Strength: Bench Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% WOD 5 min clock: 25 banded push ups 400 m row Max squats in remaining time Rest 1 min 5 min clock 25 kettle bell swings 500m row more »

Warmup:  ROM drills, 15 squats, 15 Goblet squats Strength: Back Squat Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% WOD: 15 min AMRAP 20 Double unders 10 Pullups 10 Shoulder to Overhead (95/65#) Cooldown:  mobilize shoulder with banded stretches and lacrosse ball.  

Warmup:  ROM drills, 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 evil wheel abs, 30 hollow rocks, 30 arch rocks Roll shoulders and stretch

Warmup:  ROM, WOD:  “The Seven” 7 Rounds for Time: 7 Handstand Pushups 7 Thrusters (135#) 7 Knees to Elbow 7 Deadlift (245#) 7 Burpees 7 KB Swings (53#) 7 Pull-ups Note: Modify weight when necessary Cooldown: Roll out and stretch

Warmup:  ROM drills, 15 jumping jacks, 30 high knees, 30 butt kicks WOD: “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata more »

Warmup:  ROM drills, Low Squat hold, Junkyard dog, 10 Clean Pulls, 10 Front Squats, 5 Jerks all with PVC or light bar Strength:  Clean + Jerk, Find new 1 RM for each lift Warmup, then 5/5/3/1/1/1/1/1 WOD:  AMRAP in 15 min 6 Squat Cleans (95-135#/65-95#) 12 Pullups 24 Double Unders Cooldown:  3 sets of 15 more »

Warmup:  ROM drills, Burgener Warmup, junkyard dog, review Sn DL, Sn PP and Sn Balance x 10 with PVC Strength:  Snatch, Find new 1 RM Warmup, then 5/5/3/1/1/1/1/1 WOD:  Not for time 8 Snatch deadlifts (70% new Max) x 3 sets 8 Snatch Push Press x 3 sets 8 Snatch Balance x 3 sets Cooldown: more »