Warmup: ROM drills, dynamic stretches, 15 air squats, 400m run Strength: Back Squat Spend 20 minutes to find a new heavy single WOD: 60 double unders 600M row 40 double unders 400M row 20 double unders 200M row (Modify with 4x singles) Cooldown: Roll out and stretch

We’re maxing again!!  Eat and sleep well! Warmup: ROM drills, dynamic stretches, 15 air squats, 400m run Strength: Back Squat Warmup to 65% Find 1 Rep Max 1/1/1/1/1 WOD: 60 double unders 600M row 40 double unders 400M row 20 double unders 200M row (Modify with 4x singles) Cooldown: Roll out and stretch

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms, 30 sec deep squat hold Strength:  Back Squat Warmup to 65%, then 1/1/1/1/1 to find a new 1 RM WOD: 3 Rounds of Tabatas (8 rounds of :20 work/:10 rest = 4 min) more »

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) so you can show up feeling STRONG! Warmup: ROM drills, dynamic stretches, 15 air squats, 400m run Strength: Back Squat Warmup to 65% Find 1 more »

Warmup: ROM, dynamic stretches, 15 butt to ball squats, sit in deep squat for 1 min. Strength: Back Squat Warmup to 65%, then work up to a new 1 Rep Max. Make sure to go below parallel. 1-1-1-1-1 WOD: 10 min AMRAP 50m Sprint 8 Thrusters (95/65#) Cooldown: focus on IT bands, hamstrings and glutes more »

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) so you can show up feeling STRONG! Warmup: ROM drills, dynamic stretches, 15 air squats, 400m run Strength: Back Squat Warmup: 5/5/3 @ 40/50/60% Find more »

Warmup: ROM, dynamic stretches, 1 min squat hold, 15 jumping squats Strength: Back Squat Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 1/1/1/1/1 work up to a new 1 rep max WOD: 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men more »

Warmup: ROM, dynamic stretches, 20 squats Strength: Back Squat, Max Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 – work up to new 1 RM WOD: 20 min AMRAP 20 Wall Balls (20/14#) 15 KB Floor Press 200m Sprint

Warmup: ROM 15 ball slams, 10 burpees, 5 TTB Strength: Back Squats Warmup: 5/5/3 @ 40/50/60% Work: Find a new 1RM 1/1/1/1/1 Wod: 3 rounds for time 50 m sprint 20 Hand release Push-ups 50 m sprint 40 supermans (2 sec iso hold) 50 m sprint 60 squats There is a 400 m run penalty more »

Warmup:  ROM drills,  30 sec deep squat hold, 15 squats Strength:  Work up to a new 1 Rep Max, Back Squat WOD:  “The Chief’s” Max rounds in 3 minutes of: 3 Power Cleans (135/95#) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. (Modify weight as needed) Cooldown:  100 x more »