Warmup: ROM Drills, 10 push ups, 15 squats, 20 good mornings with PVC WOD: 25-20-15-10-5 ofKB Swings Wall ball (20/14#) Mason Twists Cooldown:  roll and stretch

Warmup: ROM Drills, 10 push ups, 15 squats, 20 good mornings with PVC WOD: 25-20-15-10-5 ofKB Swings Wall ball (20/14#) Mason Twists Cooldown:  roll and stretch

Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 banded pass throughs, 15 push ups, 500m row Strength: Bench press, de-load Work: 5 x 3 @ 65% of 1 RM 3 rounds: 2:00 work; 1:00 rest of Mason twist, weighted (10 – 25#) Bear crawl, forward and backward Jump rope/Double Unders Cooldown: banded hip opening stretches, more »

Warmup: ROM Drills, 10 push ups, 15 squats, 20 good mornings with PVC Strength:  Strict Press 10 x 5 @ 75% 1 RM WOD: 25-20-15-10-5 of KB Swings Wall ball (20/14#) Mason Twists Cooldown:  roll and stretch

Warmup: ROM drills, dynamic stretches, 10 jumping squats, 20 burpees Strength: Back Squats 10 x 1 @ 90% of 1rm WOD: 50-40-30-20 of WTD Mason Twists (45/25#) Goblet Squats (53/35#) Dips Cooldown: stretch, roll-out

Warmup:  ROM, dynamic stretches, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup to 60% of your 1 RM Work: 10 x 3 reps We’re lightening it up so you can focus on DEPTH and TEMPO. 20×1 WOD: 5 Rounds 5 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 30 wtd more »

**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, 20 burpees, 200m run Then 20 min AMRAP: more »

Warmup: ROM drills, 500m row, 30 squats Strength: Back Squat Warmup: 5/5/3 @ 45/55/65% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD: Push Press: 1 x 1x 1 x 1 x 1 x 1 x 1 x 1 x 1 x1 use the first three reps as warmup, increase weight each time until you more »