Warmup: ROM, dynamic stretches, go through each of the movements, build to your working weight. Do 3 of each lift and 15 of each bodyweight exercise WOD: “Woehlke” 3 rounds, each for time of: 4 jerks, 185 lb.* 5 front squats, 185 lb. 6 power cleans, 185 lb. 40 pull-ups 50 push-ups 60 sit-ups Rest more »

Warmup: ROM drills, Junkyard dog, 15 Cleans and 15 Jerks with PVC Strength: Clean + Jerk (1 at the end of each set) Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1 Rm WOD: 10, 9, 8…1 Box Jump Pull-ups Back Extension Cool down: banded shoulder strengtheners, hamstring & hip flexor stretches.

**There will not be any evening classes tonight, but there WILL be a special Thanksgiving WOD tomorrow at 9:30am** Warmup: ROM drills, Practice C & J’s with bar Strength: Clean + Jerk Warmup: 5/5/3+ @ 40/50/60% 1 RM After each set of cleans, perform 1 Jerk Work: 3/3/3+ @ 70/80/90% 1 RM, After each set more »