Warmup: ROM, dynamic stretches, 15 inch worms with pushups, 15 burpees WOD: 30 Min AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats Pushups Cooldown: roll out and stretch

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

Warmup: ROM, dynamic stretches, 15 burpees WOD: HIIT Intervals 30 seconds – Plank taps (tap opposite shoulder, alternate) 1 minute – High Knees 30 seconds – Inch worms (walk out to plank; walk feet up to hands; stand up) 1 minute – Jumping Jacks 30 seconds – Squats 1 minute – Butt kicks Rest 3 more »

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 »

**Remember there are no official classes this weekend. Do this workout on your own or gather with friends and knock it out!** Warmup:  ROM drills, dynamic stretches, arm circles, 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 more »

Warmup: ROM, dynamic stretches, 5 TTB, 5 pull-ups, 15 ball slams Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1RM Wod: 3 rounds for time 50 m sprint 30 burpees** 50 m sprint 40 sit-ups 50 m sprint 50 squats **There is a 400 m run penalty if you take any more »

**Remember to register for Murph. We’ll do the workout at 10am Monday, May 30th. If you want your shirt in time for the event, please register by Thursday, May 19th. https://themurphchallenge.com/register/** 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+ more »

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 »

Warmup:  ROM drills, dynamic stretches, 30 seconds of jumping jacks, high knees, butt kicks, 25 sit-ups, 25 squats 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 more »

Warmup:  ROM drills, dynamic stretches, 20 banded pull-downs, 20 pushups, 20 situps, 30 seconds of high knees, butt kicks, jumping jacks 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 more »