Warmup: ROM Drills, dynamic stretches, 1 min high knees, butt kicks, and high knees WOD: 400m Run 15 burpee pullups 20 jumping squats 800m Run 15 Hand release push ups 20 lunges (ea leg) 1000m Row 15 dips 20 Goblet squats 1500m row Cooldown:  work mobility, stretch

Warmup:  ROM, dynamic stretches, arm circles, 10 inchworm, 400m run WOD: 4 rounds 500m Row 40 Arm Haulers 30 GHD sit-ups 20 dips 100m Walking lunges Cooldown: roll and stretch  

Warmup:  ROM, dynamic stretche, 15 diamond pushups, 20 squats, 30 situps, 5 min Max rep Double Unders WOD:  30 min AMRAP 500m Row 15 burpees 10 dips Cooldown: 50 Hollow Rocks, 50 Arch Rocks, Roll and stretch

Warmup:  ROM drills, dynamic stretches, 5 inchworms, 30 sec hollow holds, 30 second arch holds, max bar holds (practice hollow hold on the bar) WOD:  20 min AMRAP 3 Strict pullups 6 dips 9 KB bench rows (Bat wings) Cooldown:  30 ab wheel, 30 hollow rocks, 30 arch rocks Roll shoulders and stretch

Warmup:  ROM, Dynamic stretches:  15 banded pass-thru’s and pull-apart, 10 Good Morning + squat, 10/s leg swings, 15 inchworms WOD: 100 Double Unders (4x singles) 90 Sit ups 80 Walking Lunges 70 Dips 60 Knee to Elbows 50 Jumping Squats 40 Push ups 30 Box Jumps 20 Candlesticks (https://www.youtube.com/watch?v=0kjNlyc4wRw) 1 Mile run Cooldown: 5 x more »

Warmup:  ROM, dynamic stretches, 10x/ea leg swings, 10 inchworms, 5 laps bear crawls, 5 laps crab crawls WOD: 5 Rounds 5 Pull-ups or Ring Rows 10 GHD sit-ups or Atomic sit-ups 15 Dips 20 Walking Lunges

Warmup:  ROM, dynamic stretches, 15 burpees, 15 Jumping Jacks WOD:  5 Rounds for time: 400M Run 20 Dips 20 Lunges 20 Sit ups

Warmup:  ROM, dynamic stretches, run around Warren park pond and back WOD: 3 Rounds of: 30 Leg Levers 25 Dips 20 4-ct Mountain Climbers 15 Dive Bombers 10 1-legged squats Cooldown:  Roll out and stretch  

Warmup: ROM Drills, dynamic stretches, 400m run, 15 Snatch Deadlifts, 15 Snatch Pulls, 10 Snatch Balance, all with PVC Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to a new 1 rep max WOD: Dips: -5 sets of max effort dips with a 1 min recovery between each set. then 10, 9, 8…3, more »

***Reminder, the gym is CLOSED until March 12 for Spring Break!  Do this WOD at home or gather with your classmates and knock it out together! Warmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Knees to Elbows 10 KB Swings 15 Burpees 10 Wall Balls 5 Elevated box more »