Warmup: ROM, dynamic stretches, 15 squat jumps, 15 dips Strength: Deadlifts Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: 5 rounds 10 Box Jumps 10 Calorie Row 10 Dips (adv. do ring dips; mod. do box dips) Cooldown: 2 min plank. Roll out calves, hamstrings and IT bands. Do banded stretches on shoulders.

Warmup:  ROM drills, 10 good mornings with a bar, 1 min wall sit Strength:  Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 20 min AMRAP 3 wall climbs 5 Sumo deadlift high pulls 30 cal row   Cooldown: ab circuit on board.  roll out and stretch

**Bring your jump rope** Warmup:  ROM drills, 10 sec L-sit hang on bar x 3, 1 min squat stretch, 15 good mornings Strength:  Deadlift Warmup: 5/5/3 @ 40/50/60% 1 RM Work:  3/3/3+ @ 70/80/90% 1 RM WOD:  3 Rounds 30 Double Unders 10 Floor Press (with kb or db) 5 tuck to extension, hold 5 more »

Warmup:  ROM, 15 pushups, 20 jumping squats, 400m run Strength:  Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD:  10 Min AMRAP 10 Deadlift (50% 1RM) 10 Box Jumps 250m Row Rest 10 Mins Repeat the 10 min AMRAP

Warmup:  ROM drills, 15 banded good mornings, 15 straight leg deadlift Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD:  20 min AMRAP 10 GHD Reverse crunch 10 Single leg KB Deadlifts 200m Run Cooldown:  Up dog, down dog, mobilize

Warmup:  ROM drills, 10 good mornings with bar, 15 jumping squats, 20 decline pushups Strength: Deadlift deload week 5/5/5 @ 40/50/60% 30×0   WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 15 med ball sit ups Cooldown: 50 floor wipers, roll out and stretch

Warmup:  ROM drills, max pullups or 25 ring rows, 25 push ups, 25 situps, 500m row WOD:  5 rounds 50 Double Unders 10 Deadlift (70% of your 1RM) Cooldown: Pick an ab circuit from the board, roll out and stretch

Warmup:  ROM drills, Max strict Pullups (15 ring rows with very small angle), 25 hand release pushups, 25 sit-ups, 10 Good mornings, 10 push press with bar WOD:  “Diane” 21-15-9 Deadlift (225/185#) Handstand pushups Work on Skills from board in remaining time. Cooldown:  30 hanging leg levers, stretch hamstrings, roll shoulders with lacrosse ball

Signup for your body fat test!  Truck will be here next Wednesday, http://www.eventbrite.com/e/infinite-fitness-body-composition-testing-tickets-10861201145 Warmup:  ROM drills, 20 push ups, 20 situps, 20 good mornings (PVC), 20 push press (PVC) Making up for Monday, we’ll have two strength pieces today Strength: Deadlift Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% Rest 2 mins Strict Press more »

Warmup: ROM Drills, 15 inchworms, 30 high knees, 30 butt kicks, 15 Good mornings with bar WOD: 25-20-15-10-5 of Deadlift (205/155#) Wall ball (20/14#) Scale DL weight as needed Cooldown: Do an ab circuit from board, roll and stretch