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

Warmup: ROM drills, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Rack lunges (95/65#) 15 TTB Roll out and stretch

Warmup: ROM drills, review Barbell Complex with PVC, 20 arm haulers, 20 squats WOD: 10 Rounds Barbell Complex + Burpees (Go directly from one lift to the next, finish with burpees) 6 reps of each: Deadlift Upright Row Squat Clean Front Squat Push Press Back Squat Burpee Girls – 45 – 65# Guys – 75 more »

Warmup: ROM drills, Burgener warmup, junkyard dog Strength: De-load Squat Clean 5/5/5@ 40/50/60% 1 RM no max reps WOD: Every minute on the minute for 5 minutes each exercise: 5 Ring Pull-ups 10 Knees to Elbows 15 Hand release pushups 20 Back Extensions Finish with 100 4-ct flutter kicks

Warmup: Burgener Warmup, Junkyard dog Strength: Last week of the de-loads! Snatch 5/5/5 @ 40/50/60% 1 RM No max reps WOD: 20 Min AMRAP 8 Ring dips 200M sand bag runs (modify with med ball) Finish with 50 4-ct mountain climbers, roll-out and stretch

Warmup: ROM drills, 2 mins Jump rope – practice double unders WOD: 1000m row 21-15-9 of Pullups Front Squats GHD situps 1000m row Roll out and stretch

Warmup: 800m run WOD: 4 Rounds 25 burpees 20 toe to bar 15 jumping lunge 10 HSPU Roll out and stretch

Warm up: ROM drills, 10 push ups, 20 leg levers, 30 squats, 40 bicycles WOD: 21-15-9 Deadlifts Box Jumps When finished, work one of the posted ab workouts and/or work a skill from goal board. Roll and stretch

Warmup: ROM drills, 100m high knees run, 10 strict press, 10 push press, 10 push jerk with bar Strength: Deload week: Strict Press Work: 5/5/5, no max reps @ 40/50/60% 1 RM WOD: 20 min AMRAP of 8 Push Press 200m Run

Remember, there are no 7am and 8:15am classes today. Go to the 5:45am or evening classes instead. Warmup: ROM drills, Strength: Deload week: Deadlift Work: 5/5/5, no max reps @ 40/50/60% 1 RM WOD: “Kelly” Five rounds for time of: Run 400m 30 box jumps (24″) 30 wall balls (20#) Note your time and modifications more »