Warmup: ROM, dynamic stretches, 15 good mornings, 15 Front Squats – with PVC Strength: Front Squat 5 x 3 @ 65% WOD: 20 minutes AMRAP 3 handstand pushups 5 burpees 7 toes to bar 10 squats Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 40 ball slams, 10 Press with PVC Strength:  Strict Press Spend 20:00 working toward a new heavy single WOD: For Time Run 400m 50x Squats Run 400m 40x Push-ups Run 400m 30x Jumping lunges Run 400m 20x Pullups Run 400m 10x Burpees Cooldown:  Roll out and stretch, focus on calves, quads 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

Warmup:  ROM, dynamic stretches, lunge with twist, arm circles, 15 squats WOD: 2 Rounds 25 Pullups 50 Burpees 75 Box Jumps 100 KB Swings 125 Squats   Cooldown:  forward fold + twist, roll out shoulders with ball

***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, dynamic stretches, 10 FS and Hang Power Cleans with PVC, 10 med ball cleans Strength:  Strict Press 10 x 3, work up to 85% of your 1RM, rest :60-:90 WOD:  4 Rounds for Time 20 reps each: Burpees Squats Pushups V-ups Jumping Jacks Lunges Dips Mountain Climbers Plank Shoulder Taps Cooldown:  Roll out more »

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, 30 second handstand hold, 15 jumping squats, 30 sit ups WOD: 20 minutes AMRAP 3x handstand pushups 5x burpees 7x toes to bar 10x squats Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, Burgener Warmup, Junkyard dog Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to find your new 1 rep max WOD: 2 minutes of Jump Rope (Double Unders) 5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest Run 400m Then 10:00 5 Pullups 10 Pushups more »

Warmup: ROM Drills, dynamic stretches, 15 strict press with PVC, 400 m run Strength: Strict Press Warmup to 90% Then 10 x 1-2, :60-:90 second rest between sets WOD:  For time 1000m row or 800m run Then 3 Rounds of 25 squats 7 Bent over rows (75-125/45-95#) Then 1000m row or 800m run Cooldown: roll more »