Warmup: ROM, dynamic stretches, 500m row, 10 OH squats on the wall with PVC, 15 V-ups WOD: 20 min AMRAP 400m Run 20 GHD sit-ups 10 overhead squats (95/65#) Cooldown: see how many strict pull-ups you can do, 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 Ball Slams 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.

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

Warmup: ROM, dynamic stretches, 15 Good mornings with bar, 500 m row Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% 1RM Work: 5/3/1+ @ 75/85/95% 1RM WOD: 20 min AMRAP 10 Front Squats (60% Max clean) 20 GHD situps 30 Double Unders Cooldown: 5 x updog/downdog, roll out and stretch

Warmup: ROM, dynamic stretches, PVC pass throughs, 50 arch rocks, 50 hollow rocks, 400m run WOD: 3 rounds SLOWLY of: 21 Overhead squats (95/65#) 21 GHD sit-ups 21 hip-back extensions Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, run to Warren Park, around the pond and back WOD: 3 rounds 5 Cleans 10 Pullups 15 GHD situps 20 Alternating Kettlebell swings Cooldown: Roll out and stretch

**Reminder – the 7:15PM class is cancelled. We will have class at 7:15PM on Thursday instead. Please let me know if you plan to attend.** Warmup:  ROM, dynamic stretches, 15 decline pushups, 15 jumping lunges, 15 situps Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1 RM WOD: 4 rounds more »

Warmup: ROM, dynamic stretches, 10 jumping squats, 15 sit ups, 20 supermans WOD: 5 rounds for time of: 25 kettlebell swings (53/35) 25 GHD sit-ups 25 back extensions 25 knees-to-elbows Cooldown: hip flexor and piriformis stretches, roll out

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, Junkyard dog, Burgener Warmup, Snatch Pulls, Snatch balance, Overhead Squat Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1RM Work: Find new 1 RM – 1/1/1/1/1 WOD: 15 min AMRAP 6 Squat Cleans (125/85#) 12 GHD situps 250m Sprint Row