Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD: For Time 30 reps of: Box Jumps KB Swings Walking Lunges, alt Leg Lifts Push Press (bar or DB) Back Extensions Wall Balls Burpees + Plank Jacks Sec Jump Rope Cooldown:  2:00/s more »

Warmup: ROM, dynamic stretches, :30 each – squat hold, squats, bird dogs, pike pushups, mountain climbers, sit ups WOD: For Time: 100 Sit-Ups 90 Dumbbell Suitcase Deadlifts (50/35 lb) 80 Russian Twists (each side) 70 Up Downs 60 Alternating Box Step-Ups (24/20 in) 50 Bench Dips 40 Dumbbell Goblet Thrusters (50/35 lb) 30 Alternating Crab more »

**No Class on Friday, enjoy your New Year’s Day!** Strength: Bench Press Warmup 5/5/3 @ 40/50/60 Work: 5/5/5+ @ 65/75/85% of 1RM WOD:  For time 30 box jumps (30/26″) 30 pull-ups 30 kettlebell swings (53/35#) 30 lunges with barbell (95/65#) 30 knees-to-elbows 30 push press (95/65#) 30 hip extensions, holding plate (25/15#) 30 wall ball more »

Warmup:  ROM, 200m run, 15 wide pushups, 15 narrow pushups Strength: Bench Press Warmup 5/5/3 @ 40/50/60 Work: 5/3/1+ @ 75/85/95 of 1RM WOD:  For time 30 box jumps (30/26″) 30 pull-ups 30 kettlebell swings (53/35#) 30 lunges with barbell (95/65#) 30 knees-to-elbows 30 push press (95/65#) 30 hip extensions, holding plate (25/15#) 30 wall 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 »