Warmup: ROM, dynamic stretches, 15 strict press with PVC, 10 dips, 5 handstand push-ups WOD: Finish one round before moving onto the next movement 10 sets of 10 Push Press @ 65% 10 sets of 10 Bench Rows @ 65% 10 sets of 10 Dips (Box, elevated, or ring) When finished 30 GHD sit-ups, 30 more »

Warmup: ROM drills, dynamic stretches, 5 inch worms, 30 ski jumps, 1 min side plank (each side) WOD: 30 minute AMRAP 800m Run 20 push press (95/65#) 10 Elevated or Ring Dips Cooldown: Roll out and stretch

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, 400m run or 500m row WOD: 60 Sit ups 50 Push Press (45/35#) 40 Lunges 30 Toes to Bar 20 Ring Dips 10 Hand Stand Push ups Cooldown: plank variations – 3 Rounds of 10 x knee taps, each side; 10 x knee to elbow, each side; 10 x opposite knee more »

Warmup: ROM, dynamic stretches, review wall burpees, 400m run WOD: “The Devil” 30 – Wall Burpees, 30 – Push Press (80#/40#) 30 – Double Unders (3:1 Singles) 30 – Cal Row 30 – Russian Kettle Bell Swing (53#/35#) 30 – Box Jumps (20″) 15 – Box Jump 15 – Russian Kettle Bell Swing 15 – more »

**Remember the gym will be closed July 2-4. Check website for workouts to do at home** Warmup: ROM drills, dynamic stretches, 5 seated push press with bar; 10 dips on box, 200m run WOD: 4 Rounds 10 Push press (95/65#) 15 ring dips or elevated box dips 20 Double Unders (4x singles) Work abs – more »

Warmup: ROM drills, dynamic stretches, 10 Push Press, 10 push-ups, 400 m run Pick a station…. 2 minutes work at each station; 1 minute rest/transition 2 rounds Max calorie row Push Press or Push Jerk (75#/45#) Ball slams Sit ups Hand Release Push-ups 25m Shuttle Runs Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 front squats, 5 split jerks with bar or PVC Strength: Clean + Jerk, deload 5/5/5 @ 40/50/60% 1 RM WOD: Just working on the odd minutes complete: 100 Ball Slams 75 Wall ball sit-ups (20/14#) 50 Push Press (65/45#) You will work for 1 minute, more »

Warmup: ROM drills, dynamic stretches, 1 min high knees, 1 min butt kicks, 400m run stop and do 15 burpees at the turn around and the end. WOD: 3 Rounds 5 Bench press (1/2 body weight) 200m Med ball run 20/14# 10 Push Press (95/65#) 200m Med ball run 20 KB Swings 53/35# Cooldown: roll more »

Warmup: ROM, dynamic stretches, 10 pushups, 15 sit ups, 20 squats WOD: 4 rounds, 1 min at each station Row for Calories Wall Balls Hip Extensions Push Press (95/65#) Plank ups Sit ups Rest Cooldown: Roll and Stretch