Warmup: ROM, dynamic stretches, :30 jumping jacks, high knees, butt kicks; 10 squats, 20 sit-ups, 200m run Bottom to Bottom Tabata Squats + 800m run.  Start the squats in the BOTTOM position.  Squat for :20, then rest :10. Hold your 10 sec rest time in the BOTTOM position!  You will squat as many times as more »

Warmup: ROM, dynamic stretches, 10 jumping lunges, 10 jumping squats, 2:00 plank WOD: Circuits – Use Moderate weight DB’s 8:00 AMRAP 5 DB Snatch, ea 10 DB Lunges (L + R = 2) 15 Wtd Sit-ups Rest 2:00 3 Rounds 250M Row or 200M Run 12 DB Thrusters 12 Single Arm Row, each side Rest more »

Warmup: ROM drills, dynamic stretches, 10 Clean Pulls, 10 Front Squats with PVC Strength: Clean + jerk, deload 5/5/5 @ 40/50/60% 1RM WOD: 1-10 Pyramid of 25m Run and burpee then 3 Rounds of 5 Overhead squats (55-135#) 20 Wtd jumping squats 1 min Plank hold Cooldown:  Roll and stretch