Warmup: ROM drills, 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 out and stretch

Warmup: ROM, dynamic stretches, 15 jumping squats, 1 min jump rope (practice and/or do double unders), Max hand stand hold WOD: 50 box jumps, 24-inch box 25 push press (95/65#) 40 box jumps, 24-inch box 20 push press (95/65#) 30 box jumps, 24-inch box 15 push press (95/65#) 20 box jumps, 24-inch box 10 push more »

Warmup: ROM, dynamic stretches, 15 inchworm + pushup, 20 jumping squats, 800m run or 1000m row – easy pace. WOD: 21-15-9 250m row, hard pace Push Press (95-115/45-65#) 200m run Atomic sit ups Cooldown: 30 plank crunch (knee to right tricep, middle, left tricep, alternating sides), roll and stretch

Bring your jump rope today Warmup: ROM drills, 5 handstand push-ups; 10 dips on box, 200m run WOD: 5 Rounds 10 Push press (95/65#) 15 ring dips 20 Double Unders (4x singles) Cooldown: 25 V-ups, 50 Arm haulers Roll and stretch when finished

Warmup: ROM, 10 jumping squats, 10 clean pulls, 10 front squats, 5 split jerks Strength:  Clean & Jerk Warmup: 5/5/3/@ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD:  2 Rounds For time 50 Double Unders 10 Front Squat 10 Push Press 400m Run 10 Power Clean 10 Push Jerk 50 Double Unders *Use more »

Warmup:  ROM drills, WOD:  For Time: 800m Run 5 Hang Power Snatch (95/65#) 10 Push Press (95/65#) 15 Front Squats (95/65#) 400m Run 5 Hang Power Snatch (95/65#) 10 Push Press (95/65#) 15 Front Squats (95/65#) 800m Run Cooldown:  Stay for yoga 🙂

Warmup – ROM drills, Max pull-ups or 15 Supine Ring Rows, 25 narrow grip push ups, 25 sit ups Strength – Bench Press, deload 5/5/5 @ 40/50/60% WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Lunges, each leg   Cooldown: Roll more »

Warmup:  ROM drills, max strict pull-ups or 25 ring rows (reduce your angle from last week), 25 Hand release pushups, 25 situps 15 Good mornings Strength: Deadlift Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1+ at 75/85/95% WOD: 15 min AMRAP 20 Double unders 10 Pullups 10 Push Press(95/65#) Cooldown:  mobilize shoulder with banded stretches and more »

Warmup: ROM drills, 15 arm circles – small to big, then big to small, 15 push ups, 15 burpees Strength: Bench Press, find your new 1 RM Start at 45% and work up to a new 1 RM 5-5-3-1-1-1-1-1-1 WOD: 3 Rounds 3o sec Row – hard pace 10 Pullups 5 Push Press (95/65#)   more »

Coach Aly is back and will be coaching the Sat @ 9:30 class, get up and come see her! Justin and I (along with our awesome teammates) will be working our tails off at All Cities Open. Send us good, strong vibes!! Warmup: ROM drills, 25 push ups, 25 sandbag get ups 4 rounds: 10 more »