Warmup: ROM drills, Junkyard dog, 15 Cleans and 15 Jerks with PVC Strength: Clean + Jerk (1 at the end of each set) Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1 Rm WOD: 10, 9, 8…1 Box Jump Pull-ups Back Extension Cool down: banded shoulder strengtheners, hamstring & hip flexor stretches.

Warmup: ROM drills, 50m high knees, 50m butt kicks, 100m karaoke (turn around at 50m) WOD: 20 min AMRAP 10 Burpee Pullups 15 med ball GHD sit ups (20/14#) 20 Box Jumps (30/24#) 25 Arm haulers *for added intensity, wear a weight vest* Work on goals, write new ones if all of yours have been more »

Warmup: ROM Drills 50m burpee broad jumps WOD: for time 1 mile run 50 hand release push-ups 50 Box Jumps 50 GHD sit ups 1 mile run Work skills. Roll out and stretch

Bring your jump rope today! Warmup: ROM drills, 30 jumping squats WOD: 2 rounds for time 800 m run 30 box jumps 400 m run 60 double unders (4x singles, work doubles) Remember no 7am or 8:30 classes next week! Go to the evening classes with Aly instead.

Team WOD: Run 200m each (relay – team takes turns running 200m at a time) 150 Thrusters (with bar) 100 pull-ups 50 Box Jumps (30″/24″) Run 200m each (relay) Rules: 1 person works, then trades out when tired 1 person holds 100 lbs (guys hold overhead/girls hold at shoulders – front rack position) 1 person more »