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!*** WOD’s to do at home, or gather with your classmates and knock them out together! Warmup: ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 push ups, 30 sit ups WOD: For Time do: 50 Situps 50 Doubleunders 50 Situps Walking Lunge, 50 more »

Warmup: ROM, dynamic stretches, 5 tuck to handstands, hold each handstand 10-30 seconds. Strength: Strict Press Warmup 5/5/3 at 40/50/60% 1RM Work: 3/3/3+ at 70/80/90% 1RM WOD:  21-15-9-15-21 Back Squats (95-135/95-65#) Barbell Step ups (each leg) (use the same bar as your BS) Cooldown:  100 sit ups, roll and stretch

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  

Warmup: ROM, 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

Warmup:  ROM, death by 10 meters WOD:  4 Rounds 10 Thrusters (65-95/45-65#) 15 Pullups 20 Burpees 30 Situps Cooldown: Stay for yoga  

Warmup: ROM drills, 400m run, partner handstand holds, 10 push press with bar Strength: Strict Press, deload 5/5/5 @ 40/50/60% WOD:  3 rounds 15 Thrusters (95/65#) 30 Sit ups Cooldown: roll out and stretch  

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 »

Warmup: ROM drills, 10 pullups, 15 pushups, 400m run WOD: chipper 100 pull ups 100 situps 100 hand release push ups 100 lunges Finish with Ab circuit from board. Cool down: roll and stretch