Warmup: ROM, dynamic stretches, 30 seconds high knees, butt kicks, jumping jacks, 5 burpees WOD: 20 Min AMRAP 5 Burpee Broad jumps400m run1 min Plank hold Cooldown: Ab circuit 3, roll out and stretch

Warmup: ROM, dynamic stretches, 30 seconds high knees, butt kicks, jumping jacks, 5 burpees WOD: 20 Min AMRAP 5 Burpee Broad jumps 400m run 1 min Plank hold Cooldown: Ab circuit 3, roll out and stretch

Warmup: ROM drills, dynamic stretches Drills with PVC Junkyard dog Strength: Clean and Jerk Warmup: 5/5/3+ @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90%% 1 RM WOD: 20 Ball Slams 50m Burpee broad jumps 20 Sandbag OH Press 50 Step-ups with barbell (95/65#) (20/16″) 20 KB Figure 8’s 50m Bear crawls Roll out and stretch

Warmup: ROM, dynamic stretches, 10 push press with PVC, 10 squats, 5 med ball cleans, 5 burpees, 500m Row Strength: Strict Press, de-load Work: 5 x 3 at 65% of 1RM WOD: 20 min AMRAP 3 Pistols (each leg) 6 Med ball cleans (20/14#) 9 Burpee broad jumps 250m Row Cooldown: 2 min plank, 1 more »

Warmup: ROM, dynamic stretches, 10 clean pulls, 10 front squats, 5 split jerks Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 1/1/1/1/1 Find a new 1 rep max WOD: 20 Ball Slams 50m Burpee broad jumps 20 Sandbag OH Press 50 Step-ups with barbell (20/16″) 20 KB Figure 8’s 50m Bear crawls more »

Warmup: ROM, dynamic stretches, 30 seconds high knees, butt kicks, jumping jacks, 5 burpees WOD: 20 Min AMRAP 5 Burpee Broad jumps 400m run 1 min Plank hold Cooldown: Ab circuit 5, roll out and stretch

**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, dynamic stretches, 30 sec of jumping jacks, high knees, butt more »

Warmup: ROM, dynamic stretches, 10 push press with PVC Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1 RM WOD: 15 min AMRAP 3 Pistols (each leg) 6 Med ball cleans (20/14#) 9 Burpee broad jumps Cooldown: 2 min plank, 1 min side plank, each side. Roll and stretch