Warmup: ROM drills, 10 Shoulder Press with bar Strength: Strict Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1+ at 75/85/95% WOD 5 min clock: 25 push ups 400 m run Max pull-ups in remaining time Rest 1 min 5 min clock 25 kettle bell swings 400m run Max pull-ups in remaining time Rest 1 min more »

***Yoga Starts Sun, August 31 at 10:30am, come get your stretch on!*** Warmup:  ROM, 15 Good mornings, 15 Straight leg DL with bar Strength:  Find new 1 RM, Deadlift 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 more »

Warmup: ROM drills, 30 sec jumping jacks, 30 sec high knees, 30 sec butt kicks, 10 dislocates with PVC, 10 small to big – big to small arm circles. WOD: 5 Rounds for time 200m run 5 Knees to Elbow 10 KB swings (53/35#) 15 Push-ups Cooldown:  100 4ct Flutter kicks, roll and stretch

Warmup:  ROM drills, 1 min Jumping Jacks, 1 min High Knees, 1 min Butt Kicks, 15 lunges (each leg) WOD: 800m Run 10 Ring Dips 400m Lunges 20 Push-ups 500m Row 30 GHD situps 200 m Lunges 40 Back Extensions Cooldown: Roll out and stretch

Warmup: ROM drills, Max strict pullups (or 15 supine ring rows), 25 hand release pushups, 25 situps, 25 squats, 15 dislocates, 1 min deep squat hold WOD: “Barbara” 5 rounds for time: 20 Pullups 30 Pushups 40 situps 50 squats Cooldown:  Updog/downdogs, pigeon stretch hold

Warmup:  ROM drills, 10 dislocates, max strict pullups (or 20 ring rows, decreasing angle), 20 hand release pushups, 20 sit ups, 20 squats WOD:  For time “Angie” 100 Pull-ups 100 Push ups 100 Sit ups 100 Squats *Note:  You must finish one exercise before moving onto the next one.

Warmup: ROM drills, 3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets Strength: Bench Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% WOD 5 min clock: 25 banded push ups 400 m row Max squats in remaining time Rest 1 min 5 min clock 25 kettle bell swings 500m row more »

Whole Life Challenge participates, congrats on making it to the end!  If you haven’t already done the Post Game workout, do it today.  Also remember to take your Post-game measurements and pictures…let’s see the results of your dedication! If you’ve already done the post game workout, then warmup and do the second part of the more »

Congrats to all the Whole Life Challenge Participants, you made it to the finish!  Now it’s time for the Post-Test.  We’re going to repeat the same workout we did at the beginning.  Also remember to take your Post-game measurements and pictures…let’s see the results of your dedication! Warmup:  ROM drills, 4oom run, 10 burpee broad more »

Warmup: ROM drills; 3 rounds of 3 hand release push-ups, 5 pull-ups, 7 jumping squats Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% WOD: for time 100 wall balls Every time you stop the wall balls to break, stop and do 5 pull-ups, 5 push-ups and 5 squats.