Warmup: ROM, dynamic stretches, 30 Jumping jacks, 20 sit ups, 10 burpees, 5 inchworms with pushup WOD: “Annie”50-40-30-20-10 Double UndersSit-ups Cooldown: :30 each – cat/cow, child, seated saddle, pigeon, hamstring, spinal twist

Warmup: ROM, dynamic stretches, 3 x :30 each: Pike Push ups, Tuck ups, Squat holds, Jumping Jacks WOD: 30:00 AMRAP 24 Double Unders (3x singles) 12 V-ups 6 Burpees 24 DU’s 12 Shoulder Taps, ea 6 Burpees 24 DU’s 12 Floor Wipers, etc 6 Burpees

Warmup: ROM drills, dynamic stretches, 200m run, 20 Goblet Squats WOD: 50, 40, 30, 20, 10 KB swings Hollow Rocks Wall balls Arch Rocks Double Unders (4x singles) Cool down: roll out and stretch

Warmup:  ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD:  3 Rounds for time: 50 Double Unders 15 KB Swings 400m run 10 Slow Mountain Climbers Cooldown:  banded shoulder and hip stretches, roll out

Warmup: ROM, dynamic stretches, 3 x :40 jump rope/:20 rest 3 Rounds of:20 each: Squats Hand release Push-ups Sit-ups Strength: 8:00 EMOM DB Strict Press 5 reps each minute AHAP WOD: 20:00 AMPRAP 10 DB Clusters (Squat Clean + Thruster) 20 Sit-ups 30 Double Unders (90 Singles) Cooldown: :45-1:00 each Childs pose, pigeon, saddle

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, 20 side lunges, 15 Inchworms, 10 banded pull aparts, 500 m row 12:00 EMOM (use same bar – 45-95#, complete both the HPC and PP, time remaining in the minute is your rest) 3 Hang Power Cleans 3 Push Press WOD:  20:00 AMRAP 50 Double Unders 400M Run 15 GHD sit more »

***Reminder!  The gym is CLOSED until March 15 for Spring Break!*** WOD’s to do at home, or gather with your classmates and knock them out together! Warmup: ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 push ups, 30 sit ups WOD: For Time do: 50 Situps 50 Doubleunders 50 Situps Walking Lunge, 50 more »