**Remember there are no official classes this week, gather your class buddies and knock this out on your own!** AND eat well this holiday week, we have the Hydrostatic Body Fat truck here on Wednesday, Dec 2 from 4-8Pm. Sign up now! http://www.signupgenius.com/go/10c094eacad2da2f94-infinite1 Warmup: ROM Drills, dynamic stretches, 800m run, 25 sit ups, 5 dips more »

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 Clean pulls, 10 hang power cleans, 10 front squats, 5 Split Jerks Strength: Clean + Jerk 5/5/3 + 1 @ 40/50/60% 1 RM 5/3/1+ @ 75/85/95% 1RM WOD: 3 Rounds 1000m row 30 KB Swings 30 Wtd Supermans Cooldown: 30 side more »

Warmup:  ROM, run 400m, 5 pull-ups, 10 pushups, 15 jumping squats, 20 situps WOD: Tabata’s Tabata row Rest 1 minute Tabata squat Rest 1 minute Tabata kettlebell swings Rest 1 minute Tabata hip extensions Rest 1 minute Tabata sit-ups The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight more »

Warmup:  ROM drills, dynamic stretches, 10 sec L-sit hang on bar x 3, 1 min squat stretch, 15 good mornings Strength:  Deadlift Warmup: 5/5/3 @ 40/50/60% 1 RM Work:  5/3/1+ @ 70/80/90% 1 RM WOD:  3 Rounds 250 m Sprint row 10 Bent over rows 5 tuck to extension, hold 5 secs Cooldown:  1 min more »

Warmup: ROM, dynamic stretches, 2 mins jump rope WOD: 30 min AMRAP: 500m Row 50 double unders 25m Sled pull Cooldown: 50 supermans, 50 toe touches, roll and stretch

Warmup:  ROM, dynamic stretches, 15 banded pushups, 15 jumping squats WOD: 4 Rounds 2 min Row Rest 1 min 2 min Burpees Rest 1 min 2 min Pullups Rest 1 min Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 OHS with bar Spend 15 minutes working up to a heavy OHS, try to hit a new max WOD: 4 Rounds of 3 minutes work/3 minutes rest (24 minutes) 500m row, then complete as many burpees as possible in the remainder of the 3 minutes, then rest more »

Warmup: ROM, 15 arm circles sm to lg to sm, 15 jumping jacks, 30 high knees, 30 butt kicks WOD: Team WOD: “Pet Rock” Partner WOD – KB cannot touch the floor If the KB touches the floor, 15 Burpee penalty 50 Reps per station – as one partner works, the other holds the pet more »

Warmup: ROM, dynamic stretches, 800m run easy to moderate pace WOD: 5 Rounds 250m Row – Sprint 10 Strict Press (75/55#) 250m Row – Sprint 10 Wtd GHD sit-ups Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: 5/5/3 @ 40/50/60% 1Rm Work: 1/1/1/1/1 work up to find new 1 rep max WOD: 5 Rounds 5 Burpees 10 Pullups 15 GHD situps 20 Double Unders 500m Row Cooldown: Roll out and stretch