Warmup: ROM drills, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 10 Front Rack lunges, ea leg (95/65#) 15 TTB 20 KB swings (53/35#)   Cooldown:  Stay for yoga

Warmup:   ROM, max strict pull ups (or 20 ring rows), 20 push ups, 20 sit ups, 5ttb, 15 ball slams Strength: Back Squats Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM Wod: 3 rounds for time 100 m sprint 20 burpees 100 m sprint 30 jumping lunges 100 m sprint 40 KB swings more »

Warmup: ROM, 2 min Jump rope, 20 lunges, 20 squats (pause 3 secs in the down position) WOD: 50 Barbell Step Ups 200 4-ct Mountain Climbers then 60 KB Swings 60 Calorie Row 50 KB Swings 50 Cal Row 40 KB Swings 40 Cal Row Cooldown: Roll and Stretch

Warmup: ROM drills, 30 sec jumping jacks, 30 sec high knees, 30 sec butt kicks, 10 dislocates with PVC, 10 small to big – big to small arm circles. WOD: 5 Rounds for time 200m run 5 Knees to Elbow 10 KB swings (53/35#) 15 Push-ups Cooldown:  100 4ct Flutter kicks, roll and stretch

Warmup:  ROM drills, 400m run, max strict pullups (or 25 ring rows or negative pull-ups), 25 pushups, 25 situps, WOD:  For time.  Finish one movement before moving on to the next. 50 KB Swings 40 GHD situps 30 KB Deadlift 20 Supermans 30 Bulgarian Split Squat (35/25#) 40 Hanging Leg Raises 50 KB Snatch Cooldown: more »

Warmup:  ROM drills, 400m run or 500m row, 5 KB swings, 5 burpees WOD: 4 Rounds, 8 min rest between rounds 7 KB swings (53/35#) 7 Burpees Max effort Cooldown: 5o situps, roll and stretch

Warmup:  ROM drills, Max Strict Pullups or 15 Supine Ring Rows, 25 Hand release pushups, 25 sit-ups, Junkyard dog, 10 squats with bar, 10 Clean Pulls with bar, 5 Jerks with bar Strength:  Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1RM WOD: 3 rounds for time 500m row 20 KB swings 55/35 10 more »

WLC Participants, if you didn’t do the end workout yesterday, do it today. Warmup:  ROM drills, Max strict pullups or 25 ring rows, 25 push ups, 25 situps WOD:  For time 60/50/40 KB Swings Cal. Row Cooldown: 25 GHD situps, 25 Back extensions, Roll and stretch

Warmup:  ROM drills, max strict pull-ups or 25 ring rows, 25 push ups, 25 situps, Burgener Warmup, With bar: 10 Clean Pulls, 10 Front Squats Strength: Clean + Jerk Warmup 5/5/3 at 40/50/60% 1RM Work: 3/3/3+ at 70/80/90% WOD: 3 Rounds 8 Front Squats @ 65% (Tempo 30×0) 15 KB swings (53/35#) 3 min row more »

Signup for your body fat test!  Truck will be here next Wednesday, http://www.eventbrite.com/e/infinite-fitness-body-composition-testing-tickets-10861201145 Warmup:  ROM drills, 20 push ups, 20 situps, 20 good mornings (PVC), 20 push press (PVC) Making up for Monday, we’ll have two strength pieces today Strength: Deadlift Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% Rest 2 mins Strict Press more »