Warmup:  ROM drills, dynamic stretch, 10 good mornings with bar, 15 jumping squats, 20 decline pushups, 25 sit ups Strength: Deadlift deload week 5/5/5 @ 40/50/60% WOD: For time 1000m row or 800m run Then 3 Rounds of 25 Push ups 15 med ball sit ups Then 1000m run or 800m run (if you rowed more »

Warmup:  ROM, dynamic stretches, 10 med ball cleans, 10 dips, 10 pullups, 10 pushups WOD: For time: 30 medicine-ball cleans 20/14# 30 ring dips 30 medicine-ball cleans 20/14# 30 pull-ups 30 medicine-ball cleans 20/14# 30 push-ups 30 medicine-ball cleans 20/14# Cooldown:  30 Plank twists (each side), work on mobility

Warmup: ROM, dynamic stretches, 25 burpees, 25 wall balls (20/14#) 5 Rounds of 10 Squats 10 sit-ups 10 push-ups 10 pull-ups 10 push-ups 10 sit-ups 10 squats Cooldown: roll and stretch

Warmup:  ROM drills, max strict pull-ups (or 25 Ring rows), 25 pushups, 25 situps WOD:  2 Rounds: 200m run 25 Decline push-ups (put your feet on a box or bench, hands on the ground) 400m run 25 V-ups 800m Run 25 Squats Cooldown: 2 min Plank, 2 min Side Plank, each side

***Reminder, the gym is CLOSED until March 15 for Spring Break!  Do this WOD at home or gather with your classmates and knock it out together! Warmup:  ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: 5 Rounds for time 50 lunges 15 push-ups Cooldown: get outside and go for more »

Warmup: ROM, 200m run, 10 Clean Pulls, 10 Front Squats, 5 Jerks Strength: Clean + Jerk, deload 5/5/5 @ 40/50/60% 1RM WOD: 3 Rounds Max rep in 60 sec, Wall balls (20/14#) rest 60 sec Max rep in 60 sec, Kneeling KB Halos, alternating rest 60 sec Max rep in 60 sec, Box Jump (24/20″) more »

Warmup:  ROM drills, 10 burpee broadjumps WOD:  Teams of 2: 400m run 80 KB swings 400m run 80 wall balls 400m run 80 push ups 400m run Run as a team, when one teammate is working the other holds the bottom position of an air squat, as soon as the teammate stands switch RX: 53/35, more »

Warmup: ROM Drills, 15 pushups, 20 arm circles Strength:  Bench Press, Deload week Work: 5/5/5 @ 40/50/60% 1RM WOD:  5 Rounds, all with the same bar (75% of Bench) 8 Floor Press 16 Bent over rows 24 Over the bar burpees Cooldown: 50 Reverse GHD situps, roll and stretch

Warmup:  ROM 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: shoulder stretches, up dog/down dog, roll out legs from ankle to hip  

Saturday morning chipper: Warmup: ROM, 200m sprint WOD: 50 Burpees 30 Pull-ups 50 KB swings (53/35#) 30 Push-ups 50 Squats 30 Sit ups (ab mat) 50m Sand bag carry (11 black lines) 30 OH lunges (45/25# plates) Roll out and stretch when done. Remember, NO 7am and 8:30 am classes next week, go to the more »