Warmup: ROM, Dynamic stretches, :30 each Jumping Jacks, Squats, Pike pushups, tuck-ups WOD: 10 Rounds: Every 1:30, complete: 1 Deadlift (95/75#) 2 Hang Power Cleans 3 Front Squats Rest 2:00, then 2 Rounds: 1:00 – 8 Supermans; 8 Hollow Rocks; Max Squats 1:00 Rest 1:00 – 8 Supermans; 8 Hollow Rocks; Max Jumping Lunges 1:00 more »

Warmup:  ROM, dynamic stretches and banded pass throughs, 5 Lunges, 10 Kettlebell Swings,  15 Box Jumps WOD: 3 Rounds Barbell Complex 3x Hang Power Clean + Lunge + Lunge + Push Press, add weigh each round Rest 1:00 between sets Then Tabata:  Dumbbell thruster, with bands Rest 2:00 Tabata:  Double Unders Rest 2:00 Tabata:  Burpees Cooldown:  Roll more »

Warmup:  ROM, dynamic stretches, 25 hollow rocks, 25 arch rocks, 30 sec Jumping jacks, high knees, butt kicks WOD: 4 Rounds Barbell Complex – 10 reps each, with bar (45/35#) Deadlift; Bent Over Row; Upright Row; Strict Press 30 sec Battling Rope 30 Wall Balls 400m Run Cooldown:  Roll out and stretch

Warmup: ROM drills, dynamic stretches, 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 more »

Warmup:  ROM, dynamic stretches, 20 ball slams, 15 med ball cleans WOD: 4 rounds, 3 reps of each:  Barbell Complex (start with bar, add weight each round) Power cleans + Front Squats + Push Press Then 5 Rounds of: 10x 20m Shuttle Run (touch the ground at each end) 10/side Walking Lunge 10 KB swings Cooldown: more »

Warmup:  ROM, dynamic stretches, 25 hollow rocks, 25 arch rocks, 30 sec Jumping jacks, high knees, butt kicks WOD: 4 Rounds Barbell Complex – 10 reps each, with bar (45/35#) Deadlift; Bent Over Row; Upright Row; Strict Press 30 sec Battling Rope 30 Wall Balls 400m Run Cooldown:  Roll out and stretch

Warmup: ROM drills, dynamic stretches, 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 more »

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 »