**Remember the gym will be closed July 2-4. Check website for workouts to do at home** Warmup: ROM drills, dynamic stretches, 5 seated push press with bar; 10 dips on box, 200m run WOD: 4 Rounds 10 Push press (95/65#) 15 ring dips or elevated box dips 20 Double Unders (4x singles) Work abs – more »

Warmup: ROM, dynamic stretches, PVC pass thru’s and shoulder stretches, 15 burpees WOD: 5 Rounds: Circuit 1: 10 Elevated pushups, pass through and then dip 10 KB Halos, each side Circuit 2: 5 Push-up shuffle, each side 400m Overhead Carry walk Rest 1 minute between rounds Cooldown: Roll out and stretch

Warmup: ROM Drills, dynamic stretches, 15 air squats 20 push ups Strength: Back Squats Warmup 5/5/3 @ 40/50/60 Work: 5/3/1+ @ 75/85/95 of 1RM WOD: 5 Rounds 8 Front Squats (95#/65#) 10 Dips (Elevated box or ring) Finish with 50 GHD back extensions 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 »

Warmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Knees to Elbows 10 KB Swings 15 Pushups 10 Wall Balls 5 Elevated box or ring dips Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks WOD: 5 Rounds: 30 second Handstand hold 30 second Squat Hold 30 second Plank 30 second Dead hang then 2 Rounds 60 Squats 50 Box Jumps 40 Sit ups 30 Pushups 20 Ring rows 10 Dips Cooldown: roll out and stretch, more »

Warmup: ROM Drills, dynamic stretches, 15 Snatch Deadlifts, 15 Snatch Pulls, 10 Snatch Balance, all with PVC Max pull-ups or 20 Negative pull-ups, 20 hand release pushups, 20 sit ups Strength: Snatch WU: 5/5/3 @ 40/50/60% of 1RM Work: 5/3/1+ @ 75/85/95% of 1RM WOD:  3 Rounds 15 Burpees 15 Lunges (each leg) 15 Dips more »

Warmup: ROM Drills, dynamic stretches, 1 min high knees, 1 min butt kicks, 15 inchworms 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: roll out and stretch

Warmup: ROM, dynamic stretches, 15 squat jumps, 15 dips Strength: Deadlifts Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: 5 rounds 10 Box Jumps 10 Calorie Row 10 Elevated Dips (adv. do ring dips; mod. do box dips) Cooldown: 2 min plank. Roll out calves, hamstrings and IT bands. Do banded stretches on more »

Warmup:  ROM, dynamic stretches, 3 x 15 sec Wall Squat stretch, Burgener warmup, 2 min jump rope Strength: Snatch 5/5/3 @ 40/50/60% 5/5/5+ @ 65/75/85% 1RM WOD: 15 min AMRAP 4 Power Snatch (65% 1RM) 8 Wtd Back Extensions – slow pace (25#/15#) 12 Dips (box, dip station or rings) Cooldown: 10 around the worlds, more »