Warmup: ROM, dynamic stretches, 10 jumping squats, 200m run, 30 hollow rocks, 30 arch rocks WOD: 3 rounds for time of: 250-meter row 21 back extensions 21 AbMat sit-ups 400-meter run Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 1 min deep squat hold, 400m run, 20 push ups Strength: Back Squat 10 x 1-2 @ 85% Rest :60-:90 between sets WOD:  20 Min AMRAP 15 Sit ups 10 Burpees 5 Thrusters (75-95/45-65#) Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 500m row, 15 jumping squats, 15 inch worms with push-up WOD: For time 15 Ring Dips (modify with bands) 20 Pull-ups 25 Lunges (each leg) 30 Box Jumps (24/20″) 35 KB swings (53/35#) 40 Double Unders 40 Wall Balls 35 sit ups 30 Back Extensions 25 Hang Squat Cleans (45/35#) 20 more »

Warmup: ROM, dynamic stretches, 25 burpees, 25 wall balls (20/14#) 5 Rounds of 10 Squats 10 sit-ups 10 push-ups 10 pull-ups 10 push-ups 10 sit-ups 10 squats Cooldown: roll and stretch

***Reminder, the gym is CLOSED until March 17 for Spring Break!  Do this WOD at home or gather with your classmates and knock it out together! 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 more »

Warmup: ROM drills, dynamic stretches, 15 air squats, 400m run WOD: For time 60 Box jumps 600M row 60 sit ups 40 box jumps 400M row 40 sit ups 20 box jumps 200M row sit ups (Modify with 4x singles) Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, max plank hold, 10 pull-ups, 20 jumping squats WOD: 2000m row then, 100 m walking lunges 100 DB floor press (AHAP) 100 sit ups (ab mat or GHD) Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 5 x gym length sled push/pull WOD:  AMAP in 11:00 800m Run 75 Squats 50 Sit Ups 25 Push Ups as many Burpees as possible in time remaining. Count ALL reps completed in under 11 minutes (squats + sit ups + push ups + burpees) as your score. Rest 5:00, more »

Warmup: ROM, dynamic stretches, 10 pushups, 15 sit ups, 20 squats WOD: 4 rounds, 1 min at each station Row for Calories Wall Balls Hip Extensions Push Press (95/65#) Plank ups Sit ups Rest Cooldown: Roll and Stretch

Warmup: ROM drills, dynamic stretches, 10 push-ups, 400 m run WOD: Circuits 2 minutes work for each exercise; 1 minute rest/transition 3 rounds Max calorie row Ball slams Sit ups Battling rope KB Snatch, alt 100m Runs Cooldown: Roll out and stretch