Warmup: ROM drills, Junkyard dog, 15 Cleans and 15 Jerks with PVC Strength: Clean + Jerk (1 at the end of each set) Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1 Rm WOD: 10, 9, 8…1…8,9,10 Box Jumps (24/20) KB swings (53/35#) Cool down: banded shoulder strengtheners, hamstring & hip flexor stretches.

Warmup: ROM drills; 10 front squats with bar; 20 burpees WOD: 21-18-15-12-9-6 Squat Cleans Pullups Sit-ups Cooldown: Roll out and stretch

Warmup: ROM drills, 10 back squats with bar, 10 push-ups, 400 m run Pick a station…. 2 minutes work at each station; 1 minute rest/transition 2 rounds Max calorie row Back squat (95#/65#) Ball slams Sit ups Hand Release Push-ups 100m Runs

Happy Valentines Day. Hope everyone feels very loved today! Warmup: ROM Drills, 400m run, 25 sit ups WOD: 3 Rounds for time of: 500m Row 15 TTB 400m Run 10 Ring dips Cool down: 50 4-ct flutter kicks, 50 super mans

Warmup: ROM, 800m run, 5 handstand pushups Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% 5/5/5+ @ 65/75/85% WOD: 3 Rounds for time 50 situps 50 back extensions 50 squats Cooldown: partner stretch, roll out

Warmup: ROM drills, 25 banded good mornings, 2 min jump rope Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% WOD: 3 rounds 15 ring dips 25 GHD situps 35 squats 45 supermans Roll out and stretch

Warmup: ROM Drills 15 arm circles small to big; big to small 15 front squats with bar 15 push press with bar WOD: 21 Thrusters (95/65#) 500m Row 15 Thrusters 500m Row 9 Thrusters 500m Row Cooldown: work shoulder mobility with lacrosse ball. Roll out legs and lats

Warmup: ROM drills, 20 squats, 20 hand release pushups, 2 mins jump rope WOD: 4 rounds 20 Double Unders (4x singles) 20 over the box burpees 20 push press Cool down: coaches choice mobility

Warmup: ROM drills, 15 small to large/large to small arm circles, 15 jumping jacks, 15 banded good mornings WOD:  Every 5 mins for 30 mins perform: Barbell Complex: 6 reps of EACH of the following (95/65#) Deadlift Upright Row Squat Clean Front Squat Push press Back Squat with Burpee chaser

Warmup: ROM drills, 3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets Strength: Bench Press  Tempo: 20×1 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 500 m row Max pull-ups in remaining time Rest 1 min 5 min clock 25 kettle bell swings more »