Warmup: ROM, dynamic stretches, 1 min jumping jacks, 30 sit ups, warmup to your deadlift weight WOD: “Mr. Joshua” 5 rounds for time of: Run 400 meters 30 GHD sit-ups 250-lb. deadlifts, 15 reps Cooldown: Roll out and stretch

Warmup: ROM drills, 15 inchworms, 20 squats Strength: Back Squat, de-load Work: 5/5/5 @ 40/50/60% WOD: 10, 9, 8, 7….3, 2, 1 of Box Jumps GHD sit ups KB swings Hand-release push-ups Cooldown: Rollout and stretch

Warmup: ROM drills, dynamic stretches, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handrelease push-ups 10 Front Rack lunges (95/65#) 15 GHD sit ups Cooldown: Roll out and stretch

Warmup:  ROM drills, Low Squat hold, Junkyard dog, 10 Clean Pulls, 10 Front Squats, 5 Jerks all with PVC or light bar Strength:  Clean + Jerk, Find new 1 RM for each lift Warmup for 5 minutes, then Find new 1 Rep Max – 1/1/1/1/1 WOD:  AMRAP in 15 min 6 Power Cleans (95-135#/65-95#) 12 more »

Warmup: ROM, dynamic stretches, 10 ring rows and 10 dips on box, 25 sit ups, 25 superman WOD: Complete as many rounds as possible in 30 minutes of: 12 walking-lunge steps 15 GHD sit-ups 15 hip extensions 5 muscle-up progressions, banded or on box Cooldown:

Warmup: ROM, dynamic stretches, 15 Good mornings and Front Squats with bar, 500 m row Spend 10 minutes to work up to heavy Front Squat singles, hit a new max if it feels good. WOD: 20 min AMRAP 10 Front Squats (60% Max clean) 20 GHD situps 30 Double Unders Cooldown: 5 x updog/downdog, roll more »

Warmup: ROM, dynamic stretches, 10 hang power cleans, 10 push jerks with PVC, 10 HPC and 10 push jerks with bar. Work your way up to working weight WOD: 5 Rounds 7 Hang Power Cleans @ 75% 14 GHD situps 7 Push Jerk @ 75% 14 Back Extensions Cooldown: roll out and stretch

Warmup:  ROM, dynamic stretches, 10 push-ups, 20 sit ups, 400m run WOD: 10, 9, 8…3, 2, 1 Around the Worlds Bench Press (85% of 1 RM) GHD Sit-ups Calorie Row Cooldown: 50 Supermans, Roll and stretch

***The gym will be CLOSED for Spring Break, March 6 – 15th.  I will post WOD’s to do on your own during that week, so check the website*** Warmup:  ROM, dynamic stretches, 15 good mornings, 15 straight leg deadlifts, 15 slow back extensions Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ more »

Warmup:  ROM, dynamic stretches WOD: 4 rounds 500m Row 40 Arm Haulers 30 GHD sit-ups 20 dips 100m Walking lunges Cooldown: roll and stretch