Warmup: ROM drills, 800m run at every turn, stop and do 8 burpees WOD: 3 Rounds 5 Bear Complex (squat clean + thruster + back squat + behind neck push press) 95/65# 400m Med ball run 20/14# 10 Turkish get ups (5 ea) 26/18# 400m Med ball run 20 KB Swings 53/35# 400m Med ball more »

Warmup: ROM drills, Junkyard dog, Burgener Warmup, Snatch Skills Transfer Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1RM WOD: 20 min AMRAP 200m run 5 Snatch (85/55#) Cool down: banded shoulder strengtheners, roll out & stretch

Warmup: ROM drills, run to Warren park, around pond and back…moderate pace. WOD: Every minute on the minute for 20 mins: Even: 20 squat jumps Odd: 5 handstand push-ups Cool down: 30 GHD sit-ups, 30 GHD back extensions

Warmup: 5 minutes of sandbag get ups WOD: 1 mile run (or 2000m row) 50 TTB 1 mile run (or 2000m row) Cooldown: Roll out and stretch

Warmup: Burgener warmup, Junkyard dog WOD: 3 rounds 10 squat clean & Jerk (155/105#) 500m Row Modify weight as needed. Cooldown: Pick an ab circuit from the board. Roll and stretch

Warmup: ROM drills, 800m run, 25 squats, 50 banded hamstring curls WOD: 21/15/9 Burpee Box Jumps (24/20″) KB Swings (53/35#) Sumo Deadlift High Pulls (95/65#) Cooldown: 30 – 4ct. mountain climbers, 30 back extensions, 800m run easy pace

**Remember, there won’t be 7am or 8:30am classes on Monday** Warmup: 25 burpees WOD: Take your pick: 5 x 800m run or 5 x 1000m row rest a max of 4 minutes between rounds When finished, do abs.

Warmup: ROM drills 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back 100 Kettle bell Figure 8’s 100m Med ball toss and Run 100 air squats 100m walking lunges Work on skills, roll out and stretch

Warmup: ROM Drills 50m burpee broad jumps WOD: for time 1 mile run 50 hand release push-ups 50 Box Jumps 50 GHD sit ups 1 mile run Work skills. Roll out and stretch

Bring your jump rope today! Warmup: ROM drills, 30 jumping squats WOD: 2 rounds for time 800 m run 30 box jumps 400 m run 60 double unders (4x singles, work doubles) Remember no 7am or 8:30 classes next week! Go to the evening classes with Aly instead.