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, 10 Clean Deadlifts, 10 Clean Pulls, 5 Jerks all with bar Strength:  Clean + Jerk , deload Work: 5/5/5 @ 40/50/60% 1RM WOD:  3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 Ring Dips Cooldown:  banded shoulder and hip stretches, roll out

Warmup: ROM drills, 5 handstand pushups, 1 min jumping jacks Strength:  Strict Press – deload Work: 5/5/5 @ 40/50/60% 1RM 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 more »

Warmup:  ROM drills, 15 straight legged dead lift, 250m row Strength: Deadlift De-load Work: 5/5/5 @ 40/50/60% 1RM WOD: “Kelly” 5 Rounds for time: Run 400 meters 30 box jump, 24″ 30 Wall ball shots, 20# Cooldown: banded stretches of shoulders and hips

Warmup:  ROM drills, 20 shoulder circles, 20 jumping squats WOD: 5 Rounds for time: 20 Slam Balls 10 Pullups 400m Run Cooldown: 100 4-ct flutter kicks

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  

Warmup:  ROM  Drills,  10 PVC Dislocates, 20 jumping squats Strength:  Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1RM WOD: 50 weighted lunges (35/25# DB) 400m Run 30 OH Split Squats (35/25#) 200m Run 10 Bent over rows (35/25# DB) Cooldown: 25 GHD situps, mobilize

Warmup:  ROM drills, 15 banded good mornings, 15 straight leg deadlift Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1 RM WOD:  20 min AMRAP 10 GHD Reverse crunch 10 Single leg KB Deadlifts 200m Run Cooldown:  Up dog, down dog, mobilize

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 »