Remember Body Analytics will be here from 4-7 today. There are still available time slots, so come out and get dunked! Warmup:  ROM, dynamic stretches, Junkyard dog, 10 Clean Pulls, Hang Power Cleans, Front Squats, Jerk Strength:  Clean & Jerk Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: 3 rounds for time of: more »

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 Clean pulls, 10 hang power cleans, 10 front squats, 5 Split Jerks Strength: Clean + Jerk 5/5/3 @ 40/50/60% 1 RM 5/5/5 @ 65/75/85% 1 RM WOD: 3 Rounds 1000m row 30 KB Swings 30 Wtd Supermans Cooldown: 30 side V-ups, more »

Warmup: ROM, dynamic stretches, junkyard dog, with PVC: 10 press, 10 clean pulls, 10 Front squats, 5 split jerk Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% WOD: 5 Rounds 15 Goblet squats 20 OH walking lunges 250m row Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, junkyard dog Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: Every minute on the minute (EMOM) for 5 minutes each exercise: 5 Ring Pull-ups 10 Knees to Elbows 15 Hand release pushups 20 Back Extensions Finish with 100 4-ct flutter kicks Cooldown: Roll out more »

Warmup:  ROM, dynamic stretches, Junkyard dog,  1o clean pulls, 10 front squats, 5 jerks Strength:  Clean + Jerk, reload Warmup: 5/5/5 @ 40/50/60%   WOD:  Chipper, For time: Break down the reps however you’d like, just make sure you get them all done! 50 KB single arm clean and press (35#/26#) (R+L=1) 50 Floor wipers more »

Warmup:  ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 hang power cleans, 10 front squats, 5 split jerks Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% WOD:  3 Rounds of Circuits AMRAP in 2 min at each circuit, with 1 min rest between each circuit Circuit 1: 10 Goblet Squats more »

Warmup:  ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 Front Squat, 5 Jerks Strength:  Clean and Jerk Warmup:  5/5/3 @ 40/50/60 Work:  3/3/3 @ 65/75/85% WOD: Tabata: Plank Leg Levers then 3 Rounds 10 Pullup 12 Renegade Rows 15 Dips 400m run Cooldown:  Roll out and Stretch

Warmup: ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 hang power cleans, 10 front squats, 5 split jerks Strength: Clean and Jerk Warmup to your 80% 1 RM Work: 5 x 3, rest 1 minute between each set Workout: Tabata – 8 rounds of :20 work and :10 rest for a total of 4 more »

Warmup: ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 hang power cleans, 10 front squats, 5 split jerks Strength: Clean and Jerk Work: 5/5/5 @ 45/55/65% 1RM Workout: Tabata – 8 rounds of :20 work and :10 rest for a total of 4 minutes per exercise Row V-ups Reverse Crunches Knees to Elbow cross-under more »

Warmup: ROM, dynamic stretches, Junkyard dog (you KNOW you love it!), 30 sec jumping jacks Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% WOD: Run 200m 5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest Run 400m 5 rounds: 30 second max rep pushups, 30 seconds rest (do more »