Warmup: ROM drills, dynamic stretches, 30 sec squat hold, 10 squats Strength: Back Squat, deload week Work: 5 x 3 @ 65% WOD: AMRAP 20 minutes: 30 KB Swings 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 5 rounds of 10 Ring dips 20 TTB 30 Back extensions Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 5 rounds of 10 Ring dips 20 TTB 30 Back extensions Cooldown: roll out and stretch

Warmup: ROM drills, dynamic stretches, 5 cleans +1 Jerk x 5 rounds with bar WOD: 20 Min AMRAP 5 Clean & Jerk (95/65#) 10 Double unders 15 TTB Cooldown: Max plank hold; 50 supermans then roll out and stretch

Warmup: ROM, dynamic stretches, 400m run or 500m row WOD: 60 Sit ups 50 Push Press (45/35#) 40 Lunges 30 Toes to Bar 20 Ring Dips 10 Hand Stand Push ups Cooldown: plank variations – 3 Rounds of 10 x knee taps, each side; 10 x knee to elbow, each side; 10 x opposite knee more »

Warmup: ROM drills, dynamics stretches, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping squats WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Squats (105/75#) 15 TTB Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 50m Karaoke, each side, then go straight into 400m run Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% WOD: 20 min AMRAP 10 TTB 10 Pull-ups 10 KB or DB Tricep Extension Max hold L-sit Cooldown: max V-ups and max super crunches, roll out and stretch

**No Class Saturday. We’ll be doing the BattleFrog Obstacle course race. Party starts at 7pm, stop by and hang out with us!** Warmup:  ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 400 m run Endurance: more »

Warmup: ROM, dynamic stretches, 200m run, 5 power cleans with bar, 5 wall balls, WOD: 2 rounds: 200m Run 10 Wall Balls (20/14#) 5 Power Clean (95/65#) 10 Wall Balls 200m Run 10 Box Jumps (24/20#) 5 Power Cleans 10 Box Jumps 200m Run 10 TTB 5 Power Cleans 10 TTB Cooldown: roll out and more »

Warmup: ROM, dynamic stretches, 2 minute jump rope, 25 sit-ups, 10 clean pulls, 10 power cleans, 10 front squats, 10 squat cleans, Strength: Strict Press, deload 5/5/5 @ 40/50/60% WOD: WORKOUT 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. more »