Warmup: ROM, dynamic stretches, 30 high knees, 15 squats, 15 sit-ups, 10 flag push-ups, 10 Squat and Reach, 20 banded squat walk, each side WOD: Round 1: 12:00 EMOM Min 1 – 12 DB Power Snatch, alt Min 2 10 Single-arm Overhead lunge, alt Rest 3:00 then For time: Run 400m/Row 500m 21-15-9 Ring Rows more »

Warmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Pike pushups, Tuck-ups Strength: Deadlift 5 x 5 moderate weight WOD: 4 rounds 40 Skipping Jump Rope 30 Squats 20 DB Power Snatch, alt. Cooldown: Childs pose, pigeon, saddle, twist

Warmup:  ROM drills, dynamic stretches, Junkyard dog, Burgener Warmup, 10 Snatch Pulls, 10 Snatch Balance, 10 Overhead squats Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: 4 rounds for time 8 Power Snatch + OH Squat (95/65#) 16 Pullups 24 V-ups Cooldown:  Roll out shoulders with the lacrosse ball, roll out more »

Warmup:  ROM, dynamic stretches, 3 x 15 sec Wall Squat stretch, Burgener warmup, 2 min jump rope Strength: Snatch 5/5/3 @ 40/50/60% 5/5/5+ @ 65/75/85% 1RM WOD: 15 min AMRAP 4 Power Snatch (65% 1RM) 8 Wtd Back Extensions – slow pace (25#/15#) 12 Dips (box, dip station or rings) Cooldown: 10 around the worlds, more »

Warmup:  ROM, Junkyard dog, 10 Snatch Balance, 10 Snatch Pulls, 10 Overhead squats all with PVC Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD:  5 Rounds for Time 5 Power Snatch (65-95#/45-65#) 10 Pushups 15 Cal Row or 25 Double Unders Cooldown: 2 x 2 Min Plank, work on mobilization

Happy Easter!  Yes we will still have class, so come on out! Warmup: ROM, 10 clean pulls with bar, 10 split jerks with bar WOD: EMOM for 10 mins Power Clean + Clean & Jerk (70% Clean 1 RM) Rest 2 mins EMOM for 10 mins Power Snatch + OH squat (70% Snatch 1 RM) more »