**No Class Saturday. We’ll be doing the BattleFrog Obstacle course race. Party starts at 7pm, stop by and hang out with us!** Warmup:  ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 400 m run Endurance: more »

Warmup: ROM drills, 30 sec squat hold, with PVC 10 Snatch Pulls, 10 Snatch Balance, 10 Overhead Squats Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1RM Work: 5/3/1+ @ 75/85/95% WOD: AMRAP 20 minutes: 30 Wall balls (20/14#) 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM Drills, dynamic stretches, 15 Snatch Deadlifts, 15 Snatch Pulls, 10 Snatch Balance, all with PVC Max pull-ups or 20 Negative pull-ups, 20 hand release pushups, 20 sit ups Strength: Snatch WU: 5/5/3 @ 40/50/60% of 1RM Work: 5/3/1+ @ 75/85/95% of 1RM WOD:  3 Rounds 15 Burpees 15 Lunges (each leg) 15 Dips more »

Warmup:  ROM drills, dynamic stretches, Junkyard dog, Burgener Warmup, 10 Snatch Pulls, 10 Snatch Balance, 10 Overhead squats Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: 4 rounds for time 8 Power Snatch + OH Squat (95/65#) 16 Pullups 24 V-ups Cooldown:  Roll out shoulders with the lacrosse ball, roll out more »

Warmup:  ROM, dynamic stretches, 3 x 15 sec Wall Squat stretch, Burgener warmup, 2 min jump rope Strength: Snatch 5/5/3 @ 40/50/60% 5/5/5+ @ 65/75/85% 1RM WOD: 15 min AMRAP 4 Power Snatch (65% 1RM) 8 Wtd Back Extensions – slow pace (25#/15#) 12 Dips (box, dip station or rings) Cooldown: 10 around the worlds, more »

Warmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup, 10 walking lunges, 10 bent over rows with bar Strength: Snatch, deload 5/5/5 @ 40/50/60% 1RM WOD: EMOM for 20 mins Min 1 = 12 Alternating lateral lunges Min 2 = 12 Bent over rows (95/65#) Cooldown: 100 4 ct Mountain Climbers Roll out and stretch

Warmup:  ROM drills, Junkyard dog, Burgener Warmup, 10 Snatch Pulls, 10 Snatch Balance, 10 Overhead squats Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% !RM Work: 5/3/1+ @ 75/85/95% 1RM WOD: 24 minute AMRAP 44 Double Unders 24 Pushups 44 Situps Cooldown:  Roll out shoulders with the lacrosse ball, roll out and stretch.

Warmup:  ROM, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 400 m run Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you rest for more than 5 sec the set is more »

Warmup: ROM drills,dynamic stretches, arm circles, Junkyard dog, snatch pulls and OHS with PVC Strength: Snatch Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% WOD: 5 min clock: 25 banded push ups 500 m row Max pull-ups in remaining time Rest 1 min 5 min clock 25 kettle bell swings 500m row Max pull-ups more »

Warmup:  ROM, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 400 m run Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you rest for more than 5 sec the set is more »