Today’s class will start at 9am!! 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 Rows* 500m Row x 2* *10 burpees upon completion of each exercise. more »

Warmup: ROM, dynamic stretches, 15 jumping squats, 400m run WOD: 5 rounds 5 deadlifts (155/115#) 10 lunges 15 kettlebell swings (53/35#) 20 goblet squats (53/35#) 25 hanging leg lifts Cooldown: roll and stretch

***Reminder, the gym is CLOSED until March 15 for Spring Break!  Do this WOD at home or gather with your classmates and knock it out together! Warmup:  ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: 5 Rounds for time 50 lunges 15 push-ups Cooldown: get outside and go for more »

Warmup:  ROM, dynamic stretches WOD: 4 rounds 500m Row 40 Arm Haulers 30 GHD sit-ups 20 dips 100m Walking lunges Cooldown: roll and stretch  

Warmup: ROM Drills, 1 min high knees, 1 min butt kicks 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:  work mobility

Warmup: ROM drills, max strict pull ups (or 25 ring rows), 25 push ups, 25 sit-ups WOD: 5 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, 1 min Jumping Jacks, 1 min High Knees, 1 min Butt Kicks, 15 lunges (each leg) WOD: 800m Run 10 Ring Dips 400m Lunges 20 Push-ups 500m Row 30 GHD situps 200 m Lunges 40 Back Extensions Cooldown: Roll out and stretch

Warmup – ROM drills, Max pull-ups or 15 Supine Ring Rows, 25 narrow grip push ups, 25 sit ups Strength – Bench Press, deload 5/5/5 @ 40/50/60% WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Lunges, each leg   Cooldown: Roll more »

Warmup: ROM Drills, 15 Snatch Deadlifts, 15 Snatch Pulls with PVC max pull-ups or 25 Negative pull-ups, 25 hand release pushups, 25 sit ups Strength: Snatch WU: 5/5/3 @ 40/50/60% of 1RM Work: 3/3/3+ @ 70/80/90% of 1RM WOD:  3 Rounds 15 Burpees 15 Lunges (each leg) 15 Dips Cooldown:  1 min Plank, 1 min more »

Warmup: ROM drills, 10 pullups, 15 pushups, 400m run WOD: chipper 100 pull ups 100 situps 100 hand release push ups 100 lunges Finish with Ab circuit from board. Cool down: roll and stretch