Warmup:  ROM, dynamic stretches, 20 push ups, 20 dips, 20 squats Strength:  Back Squat WU: 5/5/3 @ 40/50/60% 1Rm Work: 3/3/3+ @ 70/80/90% 1RM WOD:  3 Rounds for time 100m OH fast-walk with plate 15 Decline Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: Roll out and stretch

**No Class Saturday. We’ll be doing the BattleFrog Obstacle course race. Party starts Saturday night at 7pm, stop by and hang out with us!** Warmup:  ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 500 m more »

Warmup:   ROM, max strict pull ups (or 20 ring rows), 20 push ups, 20 sit ups, 5 ttb, 15 ball slams Strength: Back Squats Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 65/75/85% 1 RM WOD: 8 Rounds: 2 min Row (28 SPM) 200m run 2 min Plank Cooldown:  1 min side plank, each side.  Roll more »

Warmup:  ROM, dynamic stretches, 20 push ups, 20 dips, 20 squats Strength:  Back Squat WU: 5/5/3 @ 40/50/60% 1Rm Work: 3/3/3+ @ 70/80/90% 1RM WOD:  3 Rounds for time 100m OH fast-walk with plate 15 Decline Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: Roll out and stretch

Warmup:  ROM drills, max strict pullups or 15 modified pull-ups on the racked bar, 25 pushups, 25 situps 15 squats, hold the bottom of the squat for 10 sec Strength:  Back Squat Warmup:  5/5/3 @ 40/50/60 % Work:  5/3/1+@ 75/85/95% WOD:  EMOM for 15 mins Even:  3 Power Cleans (95-135#/65-95#) Odd:  5 Goblet Squats (53/35#) more »

Warmup:  ROM, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 500 m row Endurance: 1-set of Max Push-ups in 2:00, rest must be in the up position, if knees touch at anytime set is finished Endurance: 1-set of more »

Warmup: ROM, dynamic stretches, arm circles, 15 goblet squats Strength: Back Squat – 20×1 Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: 15 min AMRAP 20 Double unders 10 Pull-ups 10 Overhead squats (95/65#) Cooldown: roll out shoulders with lacrosse ball, stretch calves and achilles

Warmup:  ROM, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 500 m row Endurance: 1-set of Max Push-ups in 2:00, rest must be in the up position, if knees touch at anytime set is finished Endurance: 1-set of more »

Warmup: ROM, dynamic stretches, 1 min deep squat hold, 400m run, 20 push ups Strength: Back Squat (box) Warm up- 5/5/3 @ 40/50/60% Work – 3/3/3+ @ 70/80/90% 1RM Rest 5 minutes Bench Press Warmup – 5/5/3 @ 40/50/60% Work – 3/3/3+ @ 70/80/90% 1RM Rest 5 minutes 10 Min AMRAP 10 Burpees 5 Thrusters more »

Warmup:   ROM, max strict pull ups (or 20 ring rows), 20 push ups, 20 sit ups, 5 ttb, 15 ball slams Strength: Back Squats Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 8 Rounds: 2 min Row (28 SPM) 200m run Cooldown:  1 min side plank, each side.  Roll out and stretch more »