Warmup: ROM, dynamic stretches, 10 of each with DB: Goblet squat, SA PP ea, Power snatch, SA Thrusters, Renegade rows, Sit-ups WOD: 5 Rounds (With empty barbell) 5 OH Squats 10 Bicep curls 15 Fast Deadlifts 20 Bicycle sit ups Cooldown: 5 x each: Cat/Cow; knee circles (tabletop); low lunge + twist; big arm circles

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press5 x 8 @ 75% WOD: 25:00 AMRAP10 Wall Balls10 Flag Push ups, alt10 OH Lunges, alt10 KB Swings10 Box Jumps200m run Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30-20-10 Wall balls and push ups Strength: Front Squat, De-load 5 x 5 @ 65% WOD: 3 Rounds 20 Over the bar burpees 10 OH Squats (45-65/65-95#) 5 Pull ups Cooldown: Mobilize shoulders with bands, roll out and stretch

Warmup: ROM, dynamic stretches, 10 lunge with twists, 500m row, 20 Goblet squats, 500m row, 20 banded good mornings Strength: Back Squat 10 x 1-3 @ 90% Focus on depth and form. Try for 3 with good form, if it’s heavy, then just do single or double sets. WOD: For time with a 30′ time more »

Warmup:  ROM drills, dynamic stretches, 10 elevated ring rows, 25 Hand release pushups, 25 situps 15 Push Press with PVC Strength: Strict Press 10 x 3 at 80% WOD: 20 min AMRAP 15 Box Jumps 15 Overhead Squats (75-95/45-65#) 500m Row Cooldown:  mobilize shoulders with banded stretches and lacrosse ball.

Warmup:  ROM drills, dynamic stretches, PVC Shoulder stretches, 15 ball slams, 8 Overhead squats with bar WOD:  20 min AMRAP 20 bar-facing burpees 10 OH Squats (75-135/45-75) 200m run   Cooldown:  Focus on shoulder mobility.  Use banded stretches, lacrosse ball and foam rollers  

Warmup: ROM, dynamic stretches, PVC pass throughs, 50 arch rocks, 50 hollow rocks, 400m run WOD: 3 rounds SLOWLY of: 21 Overhead squats (95/65#) 21 GHD sit-ups 21 hip-back extensions Cooldown: roll out and stretch

Warmup: R ROM, dynamic stretches, 3 x 400m easy run, 10 dips, 10 ring rows, 10 sit ups WOD: 4 rounds for time: 200m run 10 Overhead Squats (75/55#) 10 Barbell Back rack step ups (75/55#) 10 Burpees Cooldown: 3 x 45 sec side plank hold, each side. Roll out and stretch. Work achilles and more »

There will only be morning classes today.  Have a very fun, yet safe New Years Eve! Warmup:  ROM, 50 double unders, 10 GHD sit-ups, 10 OH Squats with bar then warmup to your working weight WOD:  For time 10-8-6-4-2 Overhead Squats (95-135#/65-95#) K2E x 2 reps (20-16-12-8-4) Double Unders x 3 reps (30-24-18-12-6)   Cooldown: more »

Warmup:  ROM drills, max strict pull ups (or 20 ring rows), 20 pushups, 20 situps Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90 WOD: 15 Min AMRAP 10 OH Squats (95/65#) 15 Bar-facing Burpees 20 Double Unders Cooldown: 100 4-ct flutter kicks, 100 good morning darlings, up dog/downdog combos