Warmup:  ROM, dynamic stretches, 15 ring rows, 20 squats, 25 situps WOD: 4 Rounds 500m Row 5 Pistols, ea leg 10 Pendley rows 1 min plank (first 30 secs touch hand to shoulder, alternate; last 30 secs lift one leg, alternate) Cooldown:  3 x 15 GHD back extensions; roll out and stretch

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms, 30 sec deep squat hold, 10 burpee broad jumps WOD: 20 AMRAP 10 Pistols (alt) 10 HSPU’s 10 TTB 10 Burpee box jump overs

Warmup:  ROM, dynamic stretches, run around Warren park pond and back WOD: 3 Rounds of: 30 Leg Levers 25 Dips 20 4-ct Mountain Climbers 15 Dive Bombers 10 1-legged squats Cooldown:  Roll out and stretch  

Warmup:  ROM, dynamic stretches, 15 ring rows, 20 squats, 25 situps WOD: 4 Rounds 500m Row 5 Pistols, ea leg 10 Pendley rows 1 min plank (first 30 secs touch hand to shoulder, alternate; last 30 secs lift one leg, alternate) Cooldown:  3 x 15 GHD situps; roll out and stretch

Warmup: ROM, dynamic stretches, 10 push press with PVC, 10 squats, 5 med ball cleans, 5 burpees, 500m Row Strength: Strict Press, de-load Work: 5 x 3 at 65% of 1RM WOD: 20 min AMRAP 3 Pistols (each leg) 6 Med ball cleans (20/14#) 9 Burpee broad jumps 250m Row Cooldown: 2 min plank, 1 more »

**Body Analytics truck will be here from 4-7pm. Bring your swim suit and towel. Try not to eat 2 hours before your test time.** Warmup: ROM, dynamic stretches, PVC shoulder stretches, 30 seconds of jumping jacks, high knees and butt kicks WOD: For time 30 Box Jump overs 30 Back Extensions 30 Alternating Pistols 200m more »

Warmup: ROM, dynamic stretches, 20 push-ups, 30 squats, 40 sit-ups, 50 good morning darlings WOD: 5 Rounds for time 10 Standing Tricep Extension AHAP 15 Push Press (95/65#) 20 Pistols, alternating 25 Med ball cleans (20/14#) Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 15 ring rows, 20 squats, 25 situps WOD: 4 Rounds 500m Row 5 Pistols, ea leg 10 Pendley rows 1 min plank (first 30 secs touch hand to shoulder, alternate; last 30 secs lift one leg, alternate) Cooldown:  3 x 15 GHD situps; roll out and stretch

Warmup: ROM, dynamic stretches, 10 ring rows, 20 box squat jumps, 2 minute jump rope WOD: 20 minute AMRAP 10 Pullups 20 Pistols, alternating 30 double-unders Cooldown: 10 blast off push ups, 30 toe touches, 30 alternating toe touches.

Warmup: ROM, dynamic stretches, 10 push press and 10 rows with bar, 15 squats WOD: 5 rounds for time of: 5 handstand push-ups 10 one-legged squats, alternating 15 ring rows Cooldown: 3 min plank, roll out and stretch