Warmup: ROM, dynamic stretches, 30 high knees, 20 Squats, 20 Sit ups, 10 Flag Push-ups, 10 Slow mountain climbers, 10 Squat & Reach, 20 Banded Squat walk L/R WOD: 3 Rounds for time 2 Cleans (75/55#) 10 Burpees over bar 2 Cleans 10 Wall Balls 2 Cleans 10 Weighted sit ups 500m Row/400m Run Cooldown: more »

Warmup: ROM Drills Junkyard dog 15 Front Squats 15 Behind the head Jerk Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1 RM WOD: 20 min AMRAP 5 Front Squats (60% of Clean 1RM) 5 Ring dips 5 V-ups Work on skills. Roll out and stretch.

Warmup: ROM, 10 jumping squats, 10 clean pulls, 10 front squats, 5 split jerks Strength:  Clean & Jerk Warmup: 5/5/3/@ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD:  2 Rounds For time 50 Double Unders 10 Front Squat 10 Push Press 400m Run 10 Power Clean 10 Push Jerk 50 Double Unders *Use more »

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: 5/3/1+ @ 75/85/95% 1 Rm WOD: 10, 9, 8…1 Box Jump Pull-ups Back Extension Cool down: banded shoulder strengtheners, hamstring & hip flexor stretches.

**There will not be any evening classes tonight, but there WILL be a special Thanksgiving WOD tomorrow at 9:30am** Warmup: ROM drills, Practice C & J’s with bar Strength: Clean + Jerk Warmup: 5/5/3+ @ 40/50/60% 1 RM After each set of cleans, perform 1 Jerk Work: 3/3/3+ @ 70/80/90% 1 RM, After each set more »