Warmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: 30:00 AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats Pushups Cooldown:  5 x Updog/Downdog, 2:00 ea side in Pigeon, banded shoulder stretches

Warmup: ROM Drills, dynamic stretches, 400m run, 15 Snatch Deadlifts, 15 Snatch Pulls, 10 Snatch Balance, all with PVC Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to a new 1 rep max WOD: Dips: -5 sets of max effort dips with a 1 min recovery between each set. then 10, 9, 8…3, more »

***Reminder, the gym is CLOSED until March 12 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, 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 Fallouts* 500m Row x 2* *10 burpees upon completion of each exercise. Get through all reps before moving more »

Warmup: ROM, dynamic stretches, do 3o seconds of each exercise from the WOD. WOD: On an 32-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 Burpees more »

Warmup: ROM drills, dynamic stretches 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back 100 Kettle bell Figure 8’s 100m Med ball toss and Run (20/14#) 100 air squats 100m walking lunges Cooldown: Roll out 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

Warmup:  ROM drills,  dynamic stretches, 30 sec deep squat hold, 15 squats, 10 power cleans with bar, then work up to your WOD weight. WOD:  “The Chief’s” Max rounds in 3 minutes of: 3 Power Cleans (135/95#) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. (Modify weight as needed) more »

Warmup: ROM, dynamic stretches, 15 ball slams, 10 burpees, 5 TTB Wod: 5 rounds for time 50 m sprint 15 Hand release Push-ups 50 m sprint 30 supermans (2 sec iso hold) 50 m sprint 45 squats There is a 200 m run penalty if you take any breaks during the reps, stop and get more »

Have a fun and safe Halloween. We’ll just have morning classes today so that everyone can enjoy the trick or treaters. Warmup: ROM, 800m run, 3 x 30 second handstand holds Strength: Strict Press Warmup to 95% Work: 10 x 1 with 60 – 90 seconds rest between sets WOD: 3 Rounds for time 50 more »