Warmup: ROM drills 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back 100 Kettle bell Figure 8’s 100m Med ball toss and Run 100 air squats 100m walking lunges Work on skills, roll out and stretch

Warmup: ROM drills, 10 snatch push press (behind the head), 15 snatch balance, 20 OH Squats, all with PVC, 200m run WOD: “Nancy” 5 Rounds for time of 400m run 15 Overhead Squat (95#) Note your time and weight used, if modified, in your journal! Cooldown: 100 4ct flutter kicks

Warmup: ROM, 800m run, 5 handstand pushups Strength: Find your 1RM of Strict Press Warmup to 75% 5 @ 75%, 3 @ 85%, 1 @ 95%, till you reach your 1 Rep Max WOD: 3 Rounds for time 50 situps 50 back extensions 50 squats Cooldown: partner stretch, roll out

Warmup: ROM Drills, 10 good mornings, 10 straight leg Deadlifts Strength: Find your 1RM of Deadlift Warmup to 75% 5 @ 75%, 3 @ 85%, 1 @ 95%, + WOD: 20 Min AMRAP 20 Wall balls 15 Floor KB press 100m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

No class today!! Go for a long, slow run, bike ride or swim

No class tomorrow!! 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, 200m run, 25 sit-ups, 50 walking lunges WOD: 1 mile run 50 sandbag situps 50 walking lunges with sandbag overhead 1 mile run

Warmup: ROM drills, 20 Push ups, 200m Sprint Strength: Find Bench Press 1 rep max Warm up to 70%, then 5/3/1 @ 75/85/95% Keep going till you hit your max WOD: 10 x 100M sprints 25 burpees 25 Pullups Cooldown: 50 abMat sit ups; roll out; stretch

We’re Maxing again!! Get a good night’s rest before class for the next three weeks and eat well (lean meat, veggies, fruits, nuts and seeds….very little or NO processed foods and grains) so you can show up feeling STRONG! Warmup: ROM drills, 15 air squats, 400m run Strength:  Find 1 Rep Max of Back Squat more »

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