Warmup: ROM drills, dynamic stretches, 500m row, 3 x 10 Hand release pushups, 10 medicine ball cleans Strength: Bench Press, deload 5/5/5 @ 40/50/60% EMOM for 10 Min: Power Clean Increase weight at 3/5/7/9 WOD: 20 min AMRAP 100m Farmers Carry AHAP 15 KB Swings (53/35#) 10 Hanging leg raises Cooldown: roll out and stretch.

**Reminder – the 7:15PM class is cancelled. We will have class at 7:15PM on Thursday instead. Please let me know if you plan to attend.** Warmup:  ROM, dynamic stretches, 15 decline pushups, 15 jumping lunges, 15 situps Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1 RM WOD: 4 rounds more »

Warmup: ROM, dynamic stretches, 15 pushups, 15 tent pushups Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: 4 Rounds for time 10 Strict Press (65-95#/35-65#) 30 Cal Row 60 Double Unders Cooldown: 25 GHD sit-ups, 25 Supermans Roll out and stretch

Warmup: ROM drills, dynamic stretches, max bar hangs, 25 squats Strength:  Bench Press Warmup: 5/5/3 @ 40/50/60% 1 RM Work:  5/5/5+ @ 65/75/85% 1 RM WOD: “Cindy”  20 Min AMPRAP 5 Pullups 10 Push-ups 15 Squats Write your results in your book Cooldown:  50 situps

Warmup:  ROM drills, max strict pull ups (or 20 ring rows), 20 pushups, 20 situps Strength: Bench Press, deload Work: 5/5/5 @ 40/50/60% WOD: 15 Min AMRAP 10 OH Squats (95/65#) 15 Bar-facing Burpees 20 Double Unders Cooldown: 100 4-ct flutter kicks, 100 good morning darlings, up dog/downdog combos

Warmup: ROM drills, 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 out and stretch

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, 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

Warmup:  ROM, dynamic stretches, 10 push-ups, 20 sit ups, 400m run WOD: 10, 9, 8…3, 2, 1 Around the Worlds Bench Press (85% of 1 RM) GHD Sit-ups Calorie Row Cooldown: 50 Supermans, Roll and stretch

Warmup: ROM drills, 3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets Strength: Bench Press Warmup 5/5/3 at 40/50/60% 1RM Work: 3/3/3+ at 70/80/90% WOD 5 min clock: 25 banded push ups 400 m run Max squats in remaining time Rest 1 min 5 min clock 25 kettle bell swings 500m row more »