**Remember there are no official classes this week, gather your class buddies and knock this out on your own!** AND eat well this holiday week, we have the Hydrostatic Body Fat truck here on Wednesday, Dec 2 from 4-8Pm. Sign up now! http://www.signupgenius.com/go/10c094eacad2da2f94-infinite1 Warmup: ROM drills, dynamic stretches, 30 sec jumping jacks, high knees, butt more »

Warmup: ROM, dynamic stretches, 30 seconds smurf jacks, high knees and butt kicks, warm up each of the lifts WOD: 2 Rounds for time: 800m run 15 Bench Press (75-145/55-95#) 30 Box Jump (24/20) 15 Med Ball Clean 30 Burpees 15 Turkish Get Ups, ea side (25-53/18-35#) Finish with 800m Run

Warmup: ROM, dynamic stretches, 10 supine ring rows, 30 sec jumping jacks, high knees and butt kicks WOD: “Jennifer” Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings 20 box jumps Cooldown: 10 x forearm plank, to high plank, to pushup. Hold 1 minute deep squat. Roll out and more »

Warmup: ROM, dynamic stretches, PVC shoulder stretches, PVC Good Mornings x 15, 400m Run WOD: 5 Min AMRAP 5 Box Jumps 100m Run 5 Wall Balls Rest 2 Minutes 8 Min AMRAP 8 Box Jumps 200m Run 8 Wall Balls Rest 4 Minutes 10 Min AMRAP 10 Box Jumps 300m Run 10 Wall Balls DONE! 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: 400 m run Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you rest for more than 5 sec the set is more »

Warmup:  ROM drills, dynamic stretches, 30 seconds of Jumping jacks, high knees, butt kicks hold a dead hang and lock out hold as long as possible. 25 push-ups 25 sit-ups WOD:  5 Rounds 20 Box Jumps 100m Farmers carry (AHAP) 15 TTB Cooldown:  Updog/downdog/walk the dog.  

Warmup: ROM, dynamic stretches, 800m run WOD: A. 10 Min AMRAP 8 Handstand Pushups 12 Box Jumps (as high as possible) rest 5 min B. EMOM 10 Min :30 Elevated Dips rest 5 min C. Tabata – Push ups Cooldown: 50 Arch rocks, 50 hollow rocks, roll out and stretch

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: 400 m run Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you rest for more than 5 sec the set is more »

Warmup: ROM, dynamic stretches, 15 jumping squats, 1 min jump rope (practice and/or do double unders), Max hand stand hold WOD: 50 box jumps, 24-inch box 25 push press (95/65#) 40 box jumps, 24-inch box 20 push press (95/65#) 30 box jumps, 24-inch box 15 push press (95/65#) 20 box jumps, 24-inch box 10 push more »

Warmup: ROM, dynamic stretches, 15 squat jumps, 15 dips Strength: Deadlifts Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: 5 rounds 10 Box Jumps 10 Calorie Row 10 Dips (adv. do ring dips; mod. do box dips) Cooldown: 2 min plank. Roll out calves, hamstrings and IT bands. Do banded stretches on shoulders.