Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: 5/5/3 @ 40/50/60% 1Rm Work: 1/1/1/1/1 work up to find new 1 rep max WOD: 5 Rounds 5 Burpees 10 Pullups 15 GHD situps 20 Double Unders 500m Row Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 15 burpees, 500m row Strength: Bench Press, Deload 5/5/5 @ 40/50/60% of 1RM WOD: Tabata: 8 rounds, 20 sec work/10 sec rest V up’s Back extension KB Swings hollow rock Reverse Hypers Wall balls Sprint rows Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 50m Karaoke, each side, then go straight into 400m run Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% WOD: 20 min AMRAP 10 TTB 10 Pull-ups 10 KB or DB Tricep Extension Max hold L-sit Cooldown: max V-ups and max super crunches, roll out and stretch

Warmup: ROM. Drills, dynamic stretches, 20 push ups, 1 min jump rope, 15 sit-ups Strength: Bench press Warmup: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3+ @ 70/80/90% WOD: “Annie” 50-40-30-20-10 Double unders Sit ups Cooldown: roll out and stretch. Focus on calves and achilles

Warmup: ROM, dynamic stretches, 30 sec low squat hold, 15 HRPU’s, 15 jumping squats Strength:  Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD:  For time 21-15-9 Body Blasters (burpee+pullup+knees to elbow) Front Squat (95-135#/65-95#) Cooldown: 10 x K2E in plank, roll and stretch

**Remember Body Analytics will be here this evening, please be on time for your time slot. There is still space available if you have not already signed up. Warmup:   ROM, dynamic stretches, 10 PVC arm circles, 500m row, 20 push ups Stretch: Bench Press, deload 5/5/5 @ 40/50/60% WOD: 20 min AMRAP 50 – more »

Warmup: ROM drills, dynamic stretches, 500m row, 3 x 10 Hand release pushups, 10 medicine ball cleans Strength: Bench Press Warmup – 5/5/3 @ 40/50/60% Work – 5/3/1+ @ 75/85/95% 1 RM EMOM for 10 Min: 2 Power Cleans Increase weight at 3/5/7/9 WOD: 20 min AMRAP 100m Farmers Carry AHAP 15 KB Swings (53/35#) more »

Warmup:   ROM, 500m row, 20 push ups Stretch: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: 20 min AMRAP 50 – 4ct Flutter kicks 20 Box Jumps 10 Dive Bombers 400m Run Cooldown:  Roll and Stretch

Warmup: ROM drills, dynamic stretches, 1 min high knees, 1 min butt kicks, 400m run stop and do 15 burpees at the turn around and the end. WOD: 3 Rounds 5 Bench press (1/2 body weight) 200m Med ball run 20/14# 10 Push Press (95/65#) 200m Med ball run 20 KB Swings 53/35# Cooldown: roll more »

**No Class on Friday, enjoy your New Year’s Day!** Strength: Bench Press Warmup 5/5/3 @ 40/50/60 Work: 5/5/5+ @ 65/75/85% of 1RM WOD:  For time 30 box jumps (30/26″) 30 pull-ups 30 kettlebell swings (53/35#) 30 lunges with barbell (95/65#) 30 knees-to-elbows 30 push press (95/65#) 30 hip extensions, holding plate (25/15#) 30 wall ball more »