Warmup:   ROM, max strict pull ups (or 20 ring rows), 20 push ups, 20 sit ups, 5 ttb, 15 ball slams Strength: Back Squats Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 8 Rounds: 2 min Row (28 SPM) 200m run Cooldown:  1 min side plank, each side.  Roll out and stretch more »

Warmup: ROM Drills, 400m run, 10 behind head press with bar Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Find your 1RM – 1/1/1/1/1 WOD: 3 Rounds for time of: 500m Row 15 TTB 400m Run 10 Ring dips Cool down: 50 4-ct flutter kicks, 50 super mans, roll and stretch

Warmup: ROM, dynamic stretches, 40 ball slams WOD: 2 rounds Run 400m 50x Squats Run 400m 40x Push-ups Run 400m 30x Jumping lunges Run 400m 20x Burpess Run 400m 10x Pullups Cooldown:  Roll out and stretch, focus on calves, quads and IT bands

Warmup:  ROM drills, dynamic stretches, 15 step-ups each leg, 15 jumping squats WOD:  For time 800m run then 10, 9, 8…1…8,9,10 Box Jumps (24/20) KB swings (53/35#) then 800m run Cool down: banded shoulder strengtheners, hamstring & hip flexor stretches.

Warmup: ROM, dynamic stretches, 1 min squat stretch hold, 5 pass throughs, 400m run easy pace, 10 burpees WOD: 5 Rounds 200m Run 3 Front Squats (80% of clean) 4 False Grip Ring Rows (feet above rings, body hollow, pull to abdomen) 5 Pullups Cooldown: 2 min plank hold, 1 min mountain climbers

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

Warmup:  ROM drills, 15 banded good mornings, 15 straight leg deadlift Strength: Deadlift Deload: 5/5/5 @ 40/50/60% WOD:  20 min AMRAP 10 GHD Reverse crunch 10 Single leg KB Deadlifts 200m Run Cooldown:  Up dog, down dog, mobilize

Warmup:  ROM, dynamic stretches.  1 min each: jumping jacks, high knees, butt kicks, then 50 supermans, 25 sit-ups WOD:  3 Rounds for time: 800m run 50 Back extensions 50 Sit-ups Cooldown:  Updog/downdog + walk the dog combos x 5

***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: For time: Tabata pushups, 1 round Run 1 mile Tabata situps, 1 round Run more »

***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: Max distance run for 45 minutes Cooldown: 50 4ct flutter kicks, stretch calves, hips, more »