Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: 5/5/3 @ 40/50/60% 1Rm Work: 1/1/1/1/1 work up to find new 1 rep max WOD: 5 Rounds 5 Burpees 10 Pullups 15 GHD situps 20 Double Unders 500m Row Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 KB swings 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.

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 stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms   WOD:  2 Rounds for time 10 Jumping lunges 10 Burpees 10 Jumping Squats 10 Tuck Jumps 500M Row 20 GHD situps 20 Back Extension 20 Wtd Calf Raises 20 Wall Balls 500m 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, 3 x 30 sec battling rope, 30 sec plank WOD:  3 Rounds 1000m Row 25 GHD sit ups 10 Front Squats (75-95/45-65#) 400m Run Cooldown:  Roll out and stretch

***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, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 KB swings 1 min Max Double Unders Cool more »

Warmup:  ROM, dynamic stretches, 2 min jump rope, 30 squats, 2 min jump rope, 20 box jumps WOD: 3 Rounds for time: 1000m Row 20 GHD sit ups 30 Box Jumps 40 Supermans Cooldown: Updog/Downdog, pigeon, Hamstring stretches.  Roll IT bands

Warmup: ROM drills, dynamic stretches, 30 sec handstand hold, 15 jumping squats, 15 inchworms, 200m run WOD AMRAP in 20 5 handstand push ups 10 SDHP’s 400m run Then core: total of 100 GHD sit ups and back extensions. Break it up however you need, till you reach the combined total of 100 reps Cooldown: more »

Warmup: ROM, dynamic stretches, 3 rounds of 3 Min AMRAPs of 15 sit ups and 10 lunges, rest 2 minutes between each round WOD: Run or row for 30 seconds 50 Goblet Squats Run or row for 30 seconds 40 Walking Lunges Run or row for 30 seconds 30 GHD sit ups Run or row more »