Warmup: ROM Drills, dynamic stretches, deep squat hold for 1 min 15 air squats 20 push ups Strength: Back Squats Warmup to 90% 1RM Work: 10 x 1 reps, with 60-90 secs between reps WOD: 20 min AMRAP 10 Push-ups 10 Push Press (75-95/45-65#) 10 Bent Over Rows, same bar Cooldown: Roll out and stretch

** No class tomorrow, enjoy your Labor Day by resting ** 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 broadjumps WOD:  Teams of 2: 400m run 80 KB swings 400m run 80 wall balls more »

Warmup: ROM drills, 3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets Strength: Bench Press  Tempo: 20×1 Warmup to 80% 1RM Work: 10 x 3, with 1 min rest WOD 5 min clock: 25 banded push ups 500 m row Max pull-ups in remaining time Rest 1 min 5 min clock 25 more »

Warmup: ROM, dynamic stretches, 10 pass throughs and pull apart, 3 x 30 second handstand holds – rest 1 minute between each Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to a new 1 rep max WOD: For time 21-15-9 Deadlift @ 60/70/80% of your 1 RM Box Jumps Push-ups

Warmup:  ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD:  Four rounds for time of: 400m Run 50 Squats 30 Situps 10 Pushups Cooldown:  stretch those legs, hips and chest!!

Warmup:  ROM, dynamic stretches, 5 high jumps, 15 burpees, 20 mountain climbers Strength: Snatch, deload WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches (15/10#) Cooldown:  Updog/downdog x 5, roll out

Warmup:  ROM, dynamic stretches, 30 seconds of high knees, butt kicks, jumping jacks, leg swings, lunges with twist WOD: 1 mile run 60 sec of work followed by 60 secs rest of the following: push ups alternating pistols plank hold ring dips jumping squats hollow rocks dive bombers calf raises arch rocks 1 mile run Cooldown: more »

Warmup: ROM, dynamic stretches, 15 jumping squats, 15 push-ups 10 Min EMOM: Odd:  5 Front Squats (95-125/55-95#) Even: KB 1-arm Snatch, 5 each side WOD: 20 Min AMRAP 100m Broad Jumps, drop for 30 4-ct Flutter kicks Sprint back, drop for 30 push-ups Cooldown: Roll and stretch

Warmup: ROM drills, dynamic stretches, 1 min jumping jacks, 10 atomic sit ups WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run Note: Tabata is 8 rounds of 20 more »

Warmup: ROM, dynamic stretches, do 3o seconds of each exercise from the WOD. WOD: On an 32-minute running clock, perform 1 minute each of: Squats rest 1 minute Push-ups rest 1 minute 20-inch box jumps rest 1 minute Pull-ups rest 1 minute Inverted burpees rest 1 minute Wall-ball shots, 20-lb. ball rest 1 minute Burpees more »