Warmup: ROM, dynamic stretches, 15 good mornings, 15 straight legged deadlifts Strength: Deadlift Warmup to 90% of your 1 RM Work: 10 x 2 reps with one minute rest between rounds WOD: 20 minutes AMRAP 3x handstand pushups 5x burpees 7x toes to bar 10x squats Cooldown: Roll out and stretch

Remember Body Analytics will be here from 4-7 today. There are still available time slots, so come out and get dunked! Warmup:  ROM, dynamic stretches, Junkyard dog, 10 Clean Pulls, Hang Power Cleans, Front Squats, Jerk Strength:  Clean & Jerk Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: 3 rounds for time of: more »

Warmup:  ROM drills, 10 good mornings with bar, 15 jumping squats, 20 decline pushups Strength: Deadlift Warmup to 85% 1Rm 10 x 3 @ 85%, with :60 sec rest between sets   WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 15 med ball sit ups Cooldown: 50 floor wipers, more »

Warmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: Amrap in 27 mins of 27 of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats Pushups Cooldown:  5x Updog/downdog, stretch and roll out

Warmup  ROM, dynamic stretches, :30 on/:30 easy x 5 Run/Row/Jump Rope 2 Rounds 10 Pass thru + Press + Behind the head press 5 Forward fold + twist to plank to down dog to forward fold WOD: 6 Rounds: 10/side Plank knee taps 20 Squats 30 Double Unders Cooldown:  2:00/s rolling shoulders with ball, stretch

Warmup: ROM, dynamic stretches, 15 good mornings, 15 straight legged deadlifts Strength: Deadlift Warmup to 80% of your 1 RM Work: 10 x 3 reps with one minute rest between rounds WOD: 20 minutes AMRAP 3x handstand pushups 5x burpees 7x GHD situps 10x squats Cooldown: Roll out and stretch

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms   WOD: 21-15-9 Wall Balls Burpees Rest 2:00, then 3 Rounds 3:00 work/2:00 rest 15 sit-ups (GHD or Ab mat) 15 Squats Cooldown:  work pecs and shoulders with lacrosse ball, hip opening complex. more »

Warmup:  ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD:  Four rounds for time of: 400m Run 50 Squats 30 Situps 10 Pushups Cooldown:  stretch those legs, hips and chest!!

Warmup: ROM, dynamic stretches, go through each of the eight movements from the WOD WOD: On an 16-minute running clock, perform 1 minute each of: Squats rest 1 minute Push-ups rest 1 minute 20-inch box jumps rest 1 minute Pull-ups rest 1 minute Inverted burpees rest 1 minute Wall-ball shots, 20-lb. ball rest 1 minute more »

Warmup: ROM, dynamic stretches, 15 good mornings, 15 straight legged deadlifts Strength: Deadlift Warmup to 90% of your 1 RM Work: 10 x 2 reps with one minute rest between rounds WOD: 20 minutes AMRAP 3x handstand pushups 5x burpees 7x toes to bar 10x squats Cooldown: Roll out and stretch