Warmup: ROM drills, dynamic stretches, 15 air squats, 400m run Strength: Back Squat Warmup to 65% Find 1 Rep Max 1/1/1/1/1 WOD: 60 double unders 600M row 40 double unders 400M row 20 double unders 200M row (Modify with 4x singles) Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30-20-10 of Wall balls and good mornings with bar Strength: Deadlift 10 x 1-3 @ 90% Try to start off with triple sets, as you tire, drop to double or single sets. Rest 60-90″ WOD: 2 Rounds for time 10 Hang Power Cleans (65-95/95-125#) 50 Walking Lunge steps 100 Double Unders more »

Warmup:  ROM, dynamic stretches, lateral lunges with lateral and medial stretch, walk the dog calf stretches, 10 burpee broad jumps, 15 inchworms WOD:  3 rounds for time of: Row 50 calories 150 double-unders 50 walking lunges Cooldown: hip opening stretches, roll out

Remember to sign up for the Hydrostatic Body Fat test, also we’re doing “Murph” tomorrow at 10am! Warmup:  ROM drills, max pullups or 20 ring rows, 25 push ups, 25 situps, 400m run WOD:  4 rounds 50 Double Unders 500m Row Cooldown: Pick an ab circuit from the board, roll out and stretch

  Warmup: ROM Drills, dynamic stretches, 30 sec each of jumping squats, high knees, butt kicks WOD: Partner row to 10,000 m. Partners can decide how to split the distance, but do a minimum of 500m at a time. While one partner rows, the other partner(s) will jump rope (practice double unders) Core: wall sits more »

Bring your jump rope today! Warmup: ROM drills, dynamic stretches, 30 sec each of jumping squats, high knees, butt kicks WOD: 2 rounds for time 800 m run 30 box jumps 400 m run 60 double unders (4x singles, work doubles) Cooldown:  work calves and achilles on roller/stick

Warmup:  ROM, with PVC: 10 Clean Pulls, 10 hang power cleans, 10 squat cleans + jerk, 10 thrusters Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% 1RM Work: 5/5/5+ @ 65/75/85% 1RM WOD: Thruster Ladder Every 30 seconds, perform 1 Thruster.  Start with the bar and add 5# each round. Once the weight is too more »

Warmup: ROM, 5 mins jump rope, 5 K2E, warmup to your deadlift weight. WOD: 5 Rounds 200m run 30 double unders 12 deadlifts (175/145#) 8 toes to bar Cooldown: Roll and stretch