Warmup: ROM drills, dynamic stretches, 200m run, 30 ski jumps, 1 min side plank (each side) WOD: 30 minute AMRAP 800m Run 20 push press (95/65#) 10 Elevated or Ring Dips Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 Front Squat, 5 Jerks Strength:  Clean and Jerk Warmup:  5/5/3 @ 40/50/60 Work:  3/3/3 @ 65/75/85% WOD: Tabata: Plank Leg Levers then 3 Rounds 10 Pullup 12 Renegade Rows 15 Dips 400m run Cooldown:  Roll out and Stretch

Warmup:  ROM, dynamic stretches, 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, dynamic stretches, 10 jumping pull-ups, 10 dips, 30 seconds jumping jacks WOD: 3 rounds of 10 Pull-ups Farmers carries (50 m) drop weight (45/30#), then Sprint to long end of alley. Retrieve weight for last 50 m Then 3 rounds of 10 ring dips Walk 50m with weighted bar overhead (95/65#), drop weight, more »

Warmup: ROM, dynamic stretches, 15 strict press with PVC, 10 dips, 5 handstand push-ups WOD: Finish one round before moving onto the next movement 10 sets of 10 Push Press @ 65% 10 sets of 10 Bench Rows @ 65% 10 sets of 10 Dips (Box, elevated, or ring) When finished 30 GHD sit-ups, 30 more »

Warmup: ROM, dynamic stretches, 500m row WOD: 5 Rounds 10 Pullups 10 Box Jumps 10 Dips 1 minute of Double Unders Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 5 inch worms, 30 ski jumps, 1 min side plank (each side) WOD: 30 minute AMRAP 800m Run 20 push press (95/65#) 10 Elevated or Ring Dips Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 800m run WOD: For time: 100 Double Unders 90 Sit-ups 80 Walking Lunges 70 Box Jumps 60 Knees to Elbows 50 Jumping Squats 40 Push Ups 30 Dips 20 V-ups 10 Burpees Scaled: Do half of all reps. 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 »

Happy Independence Day! **Remember there are no official classes this weekend. Do this workout on your own or gather with friends and knock it out!** Warmup:  ROM drills, dynamic stretches, arm circles, 25 Squats, 25 pushups, 25 sit-ups, 800m Run WOD: 20 min AMRAP 15 Tuck Jumps 15 Hollow Rocks 15 Dips 20 Walking Lunges more »