Warmup:  ROM, dynamic stretches, 5/ea lunge with twist, 10 inchworms, 1 min deep squat hold   WOD: 800m Run then 5 Rounds: 2x Sled Push/Pull 5 Banded Lat Pull-down 10 Jumping Squats with KB 15 GHD Situps Cooldown: 5x Updog/Downdog.  Roll out lats and hamstrings, stretch.

Warmup: ROM, dynamic stretches, 30 seconds of butt kicks, high knees, jumping jacks WOD: 20 minute AMRAP 200m run 12 Burpees 10 GHD situps Cooldown: 50 Hollow Rocks, 50 Arch Rocks, roll out and stretch

Warmup: ROM, dynamic stretches, 20 Hollow to Arch swings on bar, 10 jumping squats WOD: In any order, complete the following for time: 150 Squats* 50 Pullups* 75 GHD situps* 50 TTB* 150 Lunges, alternating* 50 Ring Fallouts* 500m Row x 2* *10 burpees upon completion of each exercise. Get through all reps before moving more »

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

**Reminder:  There is only one class today at 9:00am.** Warmup:  ROM drills, dynamic stretches, 15 Hand release pushups, 20 situps, 30 second handstand hold, 15 Push Press with PVC Strength: Strict Press Warmup  to 80% of your 1 RM Work: 10 x 3 reps with 1 min rest WOD: 20 min AMRAP 15 Burpee Box Jumps more »

Warmup: ROM, dynamic stretches, 10 good mornings with bar, 200m run Strength: Deadlift, de-load Work – 5 x 3 @ 65% of your 1 RM WOD: 30-25-20-15-10-5 GHD sit ups GHD Back extensions knees to elbows straight leg deadlifts 95/65# Cooldown: 30 4ct Flutter kicks, 30 Good morning darlings; Roll out and stretch

Warmup: ROM drills, dynamic stretches, 5 inch worms, 15 jumping squats, 30 ski jumps, 1 min side plank (each side) Strength: Back Squat Warmup to 95% of your 1 RM Work: 10 x 1 with 60-90 seconds of rest between each set WOD: 3 Rounds 800m Run 20 push press (75-95/45-65#) 20 GHD sit ups more »

Warmup: ROM, dynamic stretches, 30 seconds of butt kicks, high knees, jumping jacks WOD: 20 minute AMRAP 200m run 12 Burpees 10 GHD situps Cooldown: 50 Hollow Rocks, 50 Arch Rocks, roll out and stretch

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 drills, dynamic stretches, 100m high knees, 100m sprint x 4 WOD: 5 Rounds 20 KB swings 20 GHD sit-ups 20 box jumps Cooldown: Roll out and stretch