Warm-up: ROM drills, 10 pull-ups, 15 squats, 20 burpees Strength: Back Squat Warmup: 5/5/3 @ 40/50/60% 1RM Work: 5/3/1+ @ 75/85/95% 1 RM WOD: For Time 25 Chest to bar pull-ups 50 Burpees 1500M Row Cooldown: 2 min plank hold. Roll out and stretch

Warmup: ROM drills, review Barbell Complex with PVC, 20 arm haulers, 20 squats WOD: 10 Rounds Barbell Complex + Burpees (Go directly from one lift to the next, finish with burpees) 6 reps of each: Deadlift Upright Row Squat Clean Front Squat Push Press Back Squat Burpee Girls – 45 – 65# Guys – 75 more »

Warmup: 5ttb, 5 pull-ups, 15 ball slams Strength: Back Squats Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90 Wod: 3 rounds for time 50 m sprint 20 burpees 50 m sprint 30 sit-ups 50 m sprint 40 squats There is a 400 m run penalty if you take any breaks during the reps Remember there more »

Saturday morning chipper: Warmup: ROM, 200m sprint WOD: 50 Burpees 30 Pull-ups 50 KB swings (53/35#) 30 Push-ups 50 Squats 30 Sit ups (ab mat) 50m Sand bag carry (11 black lines) 30 OH lunges (45/25# plates) Roll out and stretch when done. Remember, NO 7am and 8:30 am classes next week, go to the more »