Warmup: ROM, dynamic stretches, 10 jumping squats, 400m run WOD: 10*-12-14-16-18-20 Wall balls (20/14#) KB swings (53/35#) *run 400m after each set is finished. Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 400m run, 15 Good mornings with bar Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3 + @ 70/80/90% 1 RM WOD: 20 Min AMRAP 10 KB Swings 10 Ring Dips 10 Burpees 100m sprint Cooldown: roll out and stretch

Warmup:  ROM drills, dynamic stretches, 10 push press with bar, 10 broad jump burpees WOD: 5 Rounds 8 Shoulder to Overhead (95/65#) 12 Kettlebell swings (53/35#) 16 Wall Ball (20/14#) Cooldown:  ab circuit from the board,  roll out and stretch

**No Class Saturday. We’ll be doing the BattleFrog Obstacle course race. Party starts Saturday night at 7pm, stop by and hang out with us!** Warmup:  ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 500 m more »

Warmup: ROM, dynamic stretches, Burgener Warmup, Junkyard dog Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to find your new 1 rep max WOD: 2 minutes of Jump Rope (Double Unders) 5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest Run 400m 5 rounds: 30 second max rep more »

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, 30 sec jumping jacks, high knees and butt kicks 10 Clean pulls, 10 hang power cleans, 10 front squats, 5 Split Jerks Strength: Clean + Jerk, deload 5/5/5 @ 40/50/60% 1 RM WOD: 3 Rounds 1000m row 30 KB Swings 30 Wtd Supermans Cooldown: 30 side V-ups, each side. Roll out more »

Warmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Knees to Elbows 10 KB Swings 15 Pushups 10 Wall Balls 5 Elevated box or ring dips Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 800m run easy to moderate pace, 1000m row easy to moderate pace WOD: 20 minute AMRAP 60 KB Swings 500m row 400m run Cooldown: 30 Plank walk ups, alternating. Roll out and stretch

Warmup: ROM drills, dynamic stretches, 500m row, 3 x 10 Hand release pushups, 10 medicine ball cleans Strength: Bench Press Warmup – 5/5/3 @ 40/50/60% Work – 5/3/1+ @ 75/85/95% 1 RM EMOM for 10 Min: 2 Power Cleans Increase weight at 3/5/7/9 WOD: 20 min AMRAP 100m Farmers Carry AHAP 15 KB Swings (53/35#) more »