Warmup: ROM drills, 3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets Strength: Bench Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% WOD 5 min clock: 25 banded push ups 400 m row Max squats in remaining time Rest 1 min 5 min clock 25 kettle bell swings 500m row more »

Warmup:  ROM drills, 10 burpee broadjumps WOD:  Teams of 2: 400m run 80 KB swings 400m run 80 wall balls 400m run 80 push ups 400m run Run as a team, when one teammate is working the other holds the bottom position of an air squat, as soon as the teammate stands switch RX: 53/35, more »

Warmup: ROM drills, 800m run at every turn, stop and do 8 burpees WOD: 3 Rounds 5 Bear Complex (squat clean + thruster + back squat + behind neck push press) 95/65# 400m Med ball run 20/14# 10 Turkish get ups (5 ea) 26/18# 400m Med ball run 20 KB Swings 53/35# 400m Med ball 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: 5/5/5+ @ 65/75/85% 1 Rm WOD: 10, 9, 8…1…8,9,10 Box Jumps (24/20) KB swings (53/35#) Cool down: banded shoulder strengtheners, hamstring & hip flexor stretches.

Send Justin and me strong, positive vibes to kick some butt today at the All Cities Open, please! 🙂 Welcome back Coach Aly! Warmup: ROM drills, 200m run, 20 Goblet Squats WOD: 50, 40, 30, 20, 10 KB swings (35/26#) Wall balls (20/14#) Double Unders (4x singles) Cool down: pick one of the ab circuits more »

Warmup: ROM drills, 800m run, 25 squats, 50 banded hamstring curls WOD: 21/15/9 Burpee Box Jumps (24/20″) KB Swings (53/35#) Sumo Deadlift High Pulls (95/65#) Cooldown: 30 – 4ct. mountain climbers, 30 back extensions, 800m run easy pace

Saturday morning chipper: Warmup: ROM, 200m sprint 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. Remember, NO 7am and 8:30 am classes next week, go to the more »