Warmup: ROM drills, dynamic stretches, 10 ring rows, 15 step ups, 15 med ball cleans, 200m run Strength: Bent Over Rows 10 x 3 @ 80% 1 RM WOD: “Kelly” Five rounds for time of: Run 400m 30 box jumps (24″) 30 wall balls (20#) Cooldown:  Roll out and stretch

Warmup: ROM drills, dynamic stretches, 15 ring rows, 15 front squats with bar, 500m row Strength: Bent Over Rows 10 x 3, start with easy weight and build each round until the 3rd rep is challenging.  Finish rounds at that weight WOD: 3 Rounds 8 Front Squats @ 65% (Tempo 30×0) 15 KB swings (53/35#) more »

Warmup: ROM Drills, dynamic stretches, 15 strict press with PVC, 400 m run Strength: Strict Press Warmup to 90% Then 10 x 1-2, :60-:90 second rest between sets WOD:  For time 1000m row or 800m run Then 3 Rounds of 25 squats 7 Bent over rows (75-125/45-95#) Then 1000m row or 800m run Cooldown: roll more »

Warmup:  ROM, dynamic stretches, 3 rounds of 10 inchworms, 10 scap pull-ups, 10 grasshoppers WOD: 6 rounds 10 cal row, sprint 10 bent over rows 10 tent push ups 10 bulgarian split squat, each leg 10 wall balls Cooldown:  work on shoulder and hip mobility, roll out

Warmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup, 10 walking lunges, 10 bent over rows with bar Strength: Snatch 5/5/3 @ 40/50/60% 1RM 3/3/3+ @ 70/80/90% 1RM WOD: EMOM for 20 mins Odd = 12 Alternating lateral lunges Even = 12 Bent over rows (95/65#) Cooldown: 100 4 ct Mountain Climbers Roll out and stretch

**Remember to register for Murph. We’ll do the workout at 10am Monday, May 30th. If you want your shirt in time for the event, please register by Thursday, May 19th. https://themurphchallenge.com/register/** Warmup: ROM Drills, dynamic stretches, 15 strict press with PVC, 400 m run Strength: Strict Press WU: 5/5/3 @ 40/50/60% of 1RM Work: 3/3/3+ more »

Warmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup, 10 walking lunges, 10 bent over rows with bar Strength: Snatch, deload 5/5/5 @ 40/50/60% 1RM WOD: EMOM for 20 mins Min 1 = 12 Alternating lateral lunges Min 2 = 12 Bent over rows (95/65#) Cooldown: 100 4 ct Mountain Climbers Roll out and stretch

Warmup:  ROM drills, dynamic stretches, 10 sec L-sit hang on bar x 3, 1 min squat stretch, 15 good mornings Strength:  Deadlift Warmup: 5/5/3 @ 40/50/60% 1 RM Work:  5/3/1+ @ 70/80/90% 1 RM WOD:  3 Rounds 250 m Sprint row 10 Bent over rows 5 tuck to extension, hold 5 secs Cooldown:  1 min 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, 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 »