Warmup:  ROM drills, max strict pull-ups or 25 ring rows, 25 Hand release pushups, 25 situps 15 Front Squat, 15 Push Press with PVC Strength: Bench Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1+ at 75/85/95% WOD: 3 rounds 10 Thrusters (75-95/45-65#) 200m Row Cooldown:  100 4-ct flutter kicks, focus on shoulders with lacrosse ball, more »

Warmup: ROM, sit in deep squat for 1 min. 15 butt to ball squats Strength: Back Squat Start @ 45% and work up to a new 1 Rep Max. Make sure to go below parallel. 5-5-3-3-1-1-1-1-1 WOD: 10 min AMRAP 50m Sprint 8 Thrusters (95/65#) Cooldown: focus on IT bands, hamstrings and glutes on roller

Whole Life Challenge participates, congrats on making it to the end!  If you haven’t already done the Post Game workout, do it today.  Also remember to take your Post-game measurements and pictures…let’s see the results of your dedication! If you’ve already done the post game workout, then warmup and do the second part of the more »

Warmup: ROM drills, 50 m broad jump burpees WOD 4 Rounds for time of: 1000m Row 15 Thrusters (85#/55#) 15 Pull Ups 15 Over the bar Burpees Roll out and stretch

Team WOD: Run 200m each (relay – team takes turns running 200m at a time) 150 Thrusters (with bar) 100 pull-ups 50 Box Jumps (30″/24″) Run 200m each (relay) Rules: 1 person works, then trades out when tired 1 person holds 100 lbs (guys hold overhead/girls hold at shoulders – front rack position) 1 person more »