Warmup: ROM, dynamic stretches, with PVC – 10 Clean pulls, 10 Power cleans, 10 FS, 10 Split jerk (focus on footwork) Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: For Time: 21 KB Swings 15 Thrusters 9 Strict Pull-Ups 800 Meter Run 9 Strict Pull-Ups 15 Thrusters 21 KB more »

Warmup: ROM drills, dynamic stretches, 1 min high knees, 1 min butt kicks, 400m run stop and do 15 burpees at the turn around and the end. WOD: 3 Rounds 5 Bench press (1/2 body weight) 200m Med ball run 20/14# 10 Push Press (95/65#) 200m Med ball run 20 KB Swings 53/35# Cooldown: roll more »

Class starts at 10am today! Warmup: ROM, dynamic stretches, 400m run WOD: “Hansen” Five rounds: 30 reps, 2 pood Kettlebell swing 30 Burpees 30 Glute-ham sit-ups Cooldown: roll out and stretch.

Warmup:  ROM drills, dynamic stretches, 200m run, 15 Supine Ring Rows, 15 jumping squats WOD:  “Helen” 3 rounds for time: Run 400m 21 KB Swings (53/35#) 12 Pull-ups Cooldown: roll and stretch This is a benchmark, give it your best effort! Write your results in your book.

**Remember there are no official classes this week, gather your class buddies and knock this out on your own!** AND eat well this holiday week, we have the Hydrostatic Body Fat truck here on Wednesday, Dec 2 from 4-8Pm. Sign up now! http://www.signupgenius.com/go/10c094eacad2da2f94-infinite1 Warmup: ROM drills, dynamic stretches, 200m run, 20 Goblet Squats WOD: 50, more »

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and jumping jacks, 200m run WOD: 50 Burpees 30 Pull-ups 50 KB swings (53/35#) 30 Push-ups 50 Squats 30 Sit ups (ab mat) 50m Sand bag carry (11 black lines) 30 OH lunges (45/25# plates) Roll out and stretch when done.

Warmup: ROM drills, dynamic stretches, 500m row, 3 x 10 Hand release pushups, 10 medicine ball cleans Strength: Bench Press, deload 5/5/5 @ 40/50/60% EMOM for 10 Min: Power Clean Increase weight at 3/5/7/9 WOD: 20 min AMRAP 100m Farmers Carry AHAP 15 KB Swings (53/35#) 10 Hanging leg raises Cooldown: roll out and stretch.

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 5/5/3 + 1 @ 40/50/60% 1 RM 5/3/1+ @ 75/85/95% 1RM WOD: 3 Rounds 1000m row 30 KB Swings 30 Wtd Supermans Cooldown: 30 side more »

Warmup:  ROM, run 400m, 5 pull-ups, 10 pushups, 15 jumping squats, 20 situps WOD: Tabata’s Tabata row Rest 1 minute Tabata squat Rest 1 minute Tabata kettlebell swings Rest 1 minute Tabata hip extensions Rest 1 minute Tabata sit-ups The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight more »

Warmup: ROM, dynamic stretches, 10 supine ring rows, 30 sec jumping jacks, high knees and butt kicks WOD: “Jennifer” Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings 20 box jumps Cooldown: 10 x forearm plank, to high plank, to pushup. Hold 1 minute deep squat. Roll out and more »