Warmup: ROM, Dynamic stretches, junkyard dog, PVC clean pulls, front squats, split jerks Strength: Clean + Jerk Warmup: 5/3 @ 40/60 % Work: 1/1/1/1/1 work up to a new 1RM WOD: Tabata – Pull-ups Rest 2 minutes Tabata – Push-ups Rest 2 minutes Tabata – Squats Cooldown: 25 knees to elbows in plank position. Roll more »

Warmup: ROM, dynamic stretches, 800m run WOD: A. 10 Min AMRAP 8 Handstand Pushups 12 Box Jumps (as high as possible) rest 5 min B. EMOM 10 Min :30 Elevated Dips rest 5 min C. Tabata – Push ups Cooldown: 50 Arch rocks, 50 hollow rocks, roll out and stretch

***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 »