Warmup: ROM, dynamic stretches, junk yard dog, Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1RM WOD: 12 min running clock, 4 x 3 min rounds Row (250/200m) 20 Wall Balls (20/14#) Rest in the remaining time between rounds Cooldown: Roll and stretch

Warmup: ROM drills, 1o Clean Pulls, 10 Front Squats with PVC Strength: Clean + jerk, deload 5/5/5 @ 40/50/60% 1RM WOD: 1-10 Pyramid of 25m Run and burpee then 3 Rounds of 5 Overhead squats (55-135#) 20 Barbell jumping squats 1 min Plank hold Cooldown:  Roll and stretch

Warmup:  ROM drills, Max Strict Pullups or 15 Supine Ring Rows, 25 Hand release pushups, 25 sit-ups, Junkyard dog, 10 squats with bar, 10 Clean Pulls with bar, 5 Jerks with bar Strength:  Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1RM WOD: 3 rounds for time 500m row 20 KB swings 55/35 10 more »

Happy Easter!  Yes we will still have class, so come on out! Warmup: ROM, 10 clean pulls with bar, 10 split jerks with bar WOD: EMOM for 10 mins Power Clean + Clean & Jerk (70% Clean 1 RM) Rest 2 mins EMOM for 10 mins Power Snatch + OH squat (70% Snatch 1 RM) more »

Warmup:  ROM Drills, 15 front squats, 10 push press Strength:  Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1 RM WOD: Chipper 50 KB single arm clean and press (36#/25#) 50 Floor wipers (135#/95#) 50 Box Jumps 1500m row Cooldown: Roll out and stretch

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: 5/5/5+ @ 65/75/85% 1 Rm WOD: 10, 9, 8…1…8,9,10 Box Jumps (24/20) KB swings (53/35#) Cool down: banded shoulder strengtheners, hamstring & hip flexor stretches.

Warmup: ROM Drills Junkyard dog 15 Front Squats 15 Behind the head Jerk Strength: Cleans Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD: 20 min AMRAP 5 Clean & Jerks 5 pull-ups 5 knees to elbow Work on skills. Roll out and stretch.