Warmup: ROM, dynamic stretches, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run 100 squats Cooldown:  stretch and roll out achilles and calves.  Use lacrosse ball on shoulders

Warmup: ROM, dynamic stretches, 15 jump squats, run 400 m Death by: Double unders (or 4x singles) Dips Sit ups Five the first minute, go up by 5 every minute on the minute. Move on when you can’t finish your reps within the minute. Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and jumping jacks, 200m run WOD: 50 Burpees 30 Pull-ups 50 KB swings (53/35#) 30 Push-ups 50 Squats 30 Sit ups (ab mat) 50m Sand bag carry (11 black lines) 30 OH lunges (45/25# plates) Roll out and stretch when done.

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 »

***OPEN GYM. I’ll be cheering Bobby on while he competes in his first triathlon*** Warmup: ROM, dynamic stretches, 25 situps, 25 supermans, 30 seconds of jumping squats, high knees and butt kicks WOD: For time: Run 1 mile 100 sit-ups 100 back extensions Run 1 mile Mix and match back extensions and sit-ups as needed. more »

Warmup:  ROM drills, dynamic stretches, 30 sec Jumping jacks, high knees, butt kicks WOD: We’ll call this “Annie on the run” 50-40-30-20-10 Double Unders Sit-ups 400M Run Cooldown:  Roll and stretch

Warmup: ROM, dynamic stretches, 20 jumping squats, 30 sec high knees, 30 sec butt kicks WOD: 200m walking lunges 20 GHD situps 200m walking lunges 40 sit ups 200m walking lunges 60 hollow rocks 200m walking lunges Cooldown: updog/downdog x 5, stretch quads, roll out

Warmup: ROM, 800m run, 20 slam balls Strength: Strict Press Warmup 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: 3 Rounds for time 50 situps 50 back extensions 50 squats Cooldown: partner stretch, roll out

Warmup: ROM, 30 sec of: jumping jacks, high knees, butt kicks, then 200m sprint WOD: 50 Burpees 30 Pull-ups 50 KB swings (53/35#) 30 Push-ups 50 Squats 30 Sit ups (ab mat) 50m Sand bag carry 30 OH lunges (45/25# plates) Cooldown:  Roll out and stretch

Warmup:  ROM, dynamic stretches, 30 sec handstand holds Strength: Strict Press, deload 5/5/5 @ 40, 50, 60% WOD:  4 rounds for time 500m row 40 Hollow Rocks 30 Sit ups 20 Wall Balls 10 Step-Ups (45/35#) Cooldown: roll and stretch