Warmup: ROM, dynamic stretches, 20 Hollow to Arch swings on bar, 10 jumping squats WOD: In any order, complete the following for time: 150 Squats* 50 Pullups* 75 GHD situps* 50 TTB* 150 Lunges, alternating* 50 Ring Fallouts* 500m Row x 2* *10 burpees upon completion of each exercise. Get through all reps before moving more »

Warmup: ROM, dynamic stretches, Run 400m, 15 pushups Strength: Bench Press Warmup to 90% of your 1RM Work: 10 x 3 with 60-90 seconds rest between each set WOD: 20 min AMRAP 5 handstand push-ups 10 lunges (each leg) 15 straight legged dead lifts 95# Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 400m run or 500m row WOD: 60 Sit ups 50 Push Press (45/35#) 40 Lunges 30 Toes to Bar 20 Ring Dips 10 Hand Stand Push ups Cooldown: plank variations – 3 Rounds of 10 x knee taps, each side; 10 x knee to elbow, each side; 10 x opposite knee more »

Warmup: ROM drills, dynamic stretches, 400m run, 25 squats, 25 sit-ups WOD: 5 rounds 50m sprint 25 4ct flutter kicks 15 Front squats (135/85#) 25 V-ups 15 Lunges (each leg) Cooldown: roll out and stretch

Warmup: ROM Drills, dynamic stretches, 15 Snatch Deadlifts, 15 Snatch Pulls, 10 Snatch Balance, all with PVC Max pull-ups or 20 Negative pull-ups, 20 hand release pushups, 20 sit ups Strength: Snatch WU: 5/5/3 @ 40/50/60% of 1RM Work: 5/3/1+ @ 75/85/95% of 1RM WOD:  3 Rounds 15 Burpees 15 Lunges (each leg) 15 Dips more »

Warmup: ROM Drills, dynamic stretches, 1 min high knees, 1 min butt kicks, 15 inchworms WOD: 400m Run 15 burpee pullups 20 jumping squats 800m Run 15 Hand release push ups 20 lunges (ea leg) 1000m Row 15 dips 20 Goblet squats 1500m row Cooldown: roll out and stretch

**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, dynamic stretches, 15 banded good mornings, 15 squats, 15 lunges, more »

Warmup: ROM, dynamic stretches, arm circles and PVC shoulder stretches, 30 seconds of jumping jacks, high knees and butt kicks WOD: 4 Rounds for time 25 Lunges, ea leg 20 V Ups 15 Goblet Squats (55/35) 10 Pull Ups Cooldown: roll out and stretch

Warmup: ROM drills, dynamic stretches, 800m easy pace run WOD: 4 rounds 50m sprint 25 4ct flutter kicks 25 strict press (75/55#) 25 V-ups 25 Lunges (each leg) Cooldown: roll out and stretch

Warmup: ROM Drills, 15 Straight legged deadlift, 15 Good mornings with bar, 400m run Strength: Deadlift WU: 5/5/3 @ 40/50/60% of 1RM Work: 5/5/5+ @ 65/75/85% of 1RM WOD:  3 Rounds 15 Burpees 15 Lunges (each leg) 15 Dips Cooldown:  1 min Plank, 1 min Side Plank, each side Roll out and stretch