Today’s class will start at 9am!! Warmup: ROM, dynamic stretches, 20 Hollow to Arch swings on bar, 10 jumping squats WOD: In any order, complete the following for time: 150 Squats* 50 Pullups* 75 GHD situps* 50 TTB* 150 Lunges, alternating* 50 Ring Rows* 500m Row x 2* *10 burpees upon completion of each exercise. more »

Warmup: ROM Drills, dynamic stretches, 15 strict press with PVC, 400 m run Strength: Strict Press WU: 5/5/3 @ 40/50/60% of 1RM Work: 3/3/3+ @ 70/80/90% of 1RM WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 7 push jerks (135/95) Scale weight as needed Cooldown:Roll and Stretch

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

Happy Memorial Day! Here’s a good warmup for our “Murph” that we will do next Saturday, May 30Th Warmup: ROM drills, Max strict pullups (or 20 supine ring rows), 25 hand release pushups, 25 situps, 25 squats, 1 min deep squat hold WOD: “Barbara” 5 rounds for time: 20 Pullups 30 Pushups 40 situps 50 more »

Warmup:  ROM drills, max strict pull-ups (or 25 Ring rows), 25 pushups, 25 situps WOD:  2 Rounds: 200m run 25 Decline push-ups (put your feet on a box or bench, hands on the ground) 400m run 25 V-ups 800m Run 25 Squats Cooldown: 2 min Plank, 2 min Side Plank, each side

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, 40 ball slams WOD: 2 rounds Run 400m 50x Squats Run 400m 40x Push-ups Run 400m 30x Jumping lunges Run 400m 20x Burpess Run 400m 10x Pullups Cooldown:  Roll out and stretch, focus on calves, quads and IT bands

Warmup: ROM 15 ball slams, 10 burpees, 5 TTB Strength: Back Squats Warmup: 5/5/3 @ 40/50/60% Work: Find a new 1RM 1/1/1/1/1 Wod: 3 rounds for time 50 m sprint 20 Hand release Push-ups 50 m sprint 40 supermans (2 sec iso hold) 50 m sprint 60 squats There is a 400 m run penalty more »

***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 »