Warmup: ROM, dynamic stretches, 30 high knees, 20 squats, 20 sit-ups, 10 Flag push-ups WOD: 3 Rounds for time 2 Cleans 10 Over bar burpees 2 Cleans 10 Wall Balls 2 Clean 10 Wall Ball sit-ups 500 m Row Cooldown: Mobility drills

Warmup: ROM, dynamic stretches, PVC clean pulls and front squats x 10, 400m run WOD: For Time Row 2,000 meters 21 cleans (65-95/45-65#) 15 thrusters Row 1,000 meters 15 cleans 12 thrusters Row 500 meters 9 cleans 9 thrusters Cooldown: Roll out and stretch

Warmup: ROM, Dynamic stretches, 200m run, 20 wall balls, 20 med ball cleans WOD: 3 rounds for time of: 15 cleans* 15 thrusters 1000m row *use same weight for both lifts (75-95#/45-65#) Cooldown: 3 x 25 GHD sit ups, 25 Back extensions

Warmup: ROM, Dynamic stretches, 200m run, 20 wall balls, 20 med ball cleans WOD: 3 rounds for time of: 15 cleans* 15 thrusters 1000m row *use same weight for both lifts (75-95#/45-65#) Cooldown: 3 x 25 GHD sit ups, 25 Back extensions

Warmup: ROM, dynamic stretches, 400m run, 10 med ball cleans, 10 seated presses with bar WOD: AMRAP in 20 Run 400m with med ball 10 cleans (65%) 5 handstand push-ups Modify with hang power cleans and stink bugs if needed. Finish with abs circuit if time. Cooldown: Roll out and stretch.

Warmup: ROM, dynamic stretches, run to Warren Park, around the pond and back WOD: 3 rounds 5 Cleans 10 Pullups 15 GHD situps 20 Alternating Kettlebell swings Cooldown: Roll out and stretch

If you’re signed up to have your body fat test, remember to bring a towel and swim suit and don’t eat for 2 hours before your test. Warmup:  ROM drills, 2o ring rows (if you don’t have strict pull-ups yet), max strict pull-ups, 20 push ups, 20 situps, Burgener Warmup, With bar: 10 Clean Pulls, more »

Warmup:  ROM drills, 1 min low squat hold, 10 PVC dislocates, 10 cleans with bar WOD:  A taste of 14.4 For time: 60 Cal Row 50 TTB 40 Wall Balls 30 Cleans (95/65#) 20 Ring Dips

Get Tanked will be here today! Remember to not eat for 2 hours prior, bring a swimsuit and towel. Test will only take a few minutes. It’s still not too late to get tested, just show up between 4:30 and 7 and we’ll fit you in, bring a friend too if you wish.. Warmup: Burgener more »