Warmup: ROM drills, dynamic stretches, 10 push ups, 15 DB side bends, 20 WTD sit-ups, 20 supermans Strength: Bent Over Rows Warmup to 85% Work:  10 x 1-2 reps with 60-90 seconds rest between sets WOD: 20 min AMRAP 15 Atomic Situps 20 Wall Balls 500m Row Cool down: roll out, stretch

Warmup:  ROM, dynamic stretches, 15 jumping squats, 15 jumping lunges, 1o plank/reverse plank rolls with pushup WOD: 3 rounds for time 500m row 20 Atomic Situps 20 OH lunge steps 20 Hand release push-ups 20 Pullups Cooldown:  roll and stretch  

Warmup: ROM, dynamic stretches, 15 good mornings with bar, 20 slam balls, 20 reverse lunge steps Strength: Strict Press Warmup to 80% of your 1RM Work: 10 sets of 3, with 1 minute rest between each set WOD: 4 Rounds of 4 Min AMRAPS 500m Row 20 Alternating KB Snatch Max Atomic Sit ups rest more »

Warmup: ROM, dynamic stretches, 15 good mornings with bar, 20 slam balls, 20 reverse lunge steps Strength: Deadlift Warmup to 80% of your 1RM Work: 10 sets of 3, with 1 minute rest between each set WOD: 4 Rounds of 4 Min AMRAPS 500m Row 20 Alternating KB Snatch Max Atomic Sit ups rest 1 more »

Warmup: ROM Drills, dynamic stretches, Junkyard dog With PVC: 10 Clean Pulls 10 Hang Cleans 10 Behind the head Jerk Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 20 min AMRAP 5 Clean & Jerks @ 65% 5 Pull-ups 5 Atomic Situps Cooldown: Work on skills. more »

Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks. 1 mile run, easy to moderate pace WOD: Partner WOD: 50 cal row 40 pullups 30 push-ups 20 atomic situps 50 cal row* 20 pullups 30 push-ups 40 atomic situps 50 cal row* Reps are cumulative. Partner not working will hold more »

Warmup: ROM, dynamic stretches, 15 inchworm + pushup, 20 jumping squats, 800m run or 1000m row – easy pace. WOD: 21-15-9 250m row, hard pace Push Press (95-115/45-65#) 200m run Atomic sit ups Cooldown: 30 plank crunch (knee to right tricep, middle, left tricep, alternating sides), roll and stretch

Warmup:  ROM, dynamic stretches, 15 jumping squats, 15 jumping lunges, 1o plank/reverse plank rolls with pushup WOD: 3 rounds for time 500m row 20 Atomic Situps 20 OH lunge steps 20 Hand release push-ups 20 Pullups Cooldown:  roll and stretch  

***Yoga Starts Sun, August 31 at 10:30am, come get your stretch on!*** Warmup:  ROM drills, 30 sec handstand hold, 10 decline push ups Strength: Find new 1 RM max,  Strict Press WOD:  400m run then 3 rounds: 10 Hang Squat Cleans (95-135/65-95#) 5 Handstand Push ups then 400 m run Cooldown: 15 atomic situps (15-25#), more »

Warmup: ROM drills, 20 push ups, Strength:  Bench Press Warmup:  5/5/3 @ 40/50/60% Work:  5/3/1+ @ 75/85/95% 1RM WOD: 20 min AMRAP 8 Front Squats (75% 1RM) 10 Atomic Situps (35/25#) 500m Row