Warmup:  ROM, dynamic stretches, 10 FS and Hang Power Cleans with PVC, 10 med ball cleans Strength:  Strict Press 10 x 3, work up to 85% of your 1RM, rest :60-:90 WOD:  4 Rounds for Time 20 reps each: Burpees Squats Pushups V-ups Jumping Jacks Lunges Dips Mountain Climbers Plank Shoulder Taps Cooldown:  Roll out more »

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms   WOD:  4 Rounds for Time: 30 V-ups 60 Bicycles Weighted Sit ups 60 Flutter Kicks 30 Toe Touches 60 Mountain Climbers 400m Run   Cooldown: 5x Updog and Downdog, spend at least more »

Warmup: ROM drills, dynamic stretches, 400m run, 25 squats, 25 sit-ups WOD: 5 rounds 50m sprint 25 4ct flutter kicks 15 Front squats (135/85#) 25 V-ups 15 Lunges (each leg) Cooldown: roll out and stretch

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: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you rest for more than 5 sec the more »

Warmup: ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 hang power cleans, 10 front squats, 5 split jerks Strength: Clean and Jerk Warmup to your 80% 1 RM Work: 5 x 3, rest 1 minute between each set Workout: Tabata – 8 rounds of :20 work and :10 rest for a total of 4 more »

Warmup – ROM drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Back Extensions Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 hang power cleans, 10 front squats, 5 split jerks Strength: Clean and Jerk Work: 5/5/5 @ 45/55/65% 1RM Workout: Tabata – 8 rounds of :20 work and :10 rest for a total of 4 minutes per exercise Row V-ups Reverse Crunches Knees to Elbow cross-under more »

Warmup: ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 hang power cleans, 10 front squats, 5 split jerks Strength: Clean and Jerk Warmup to your 80% 1 RM Work: 5 x 3, rest 1 minute between each set Workout: Tabata – 8 rounds of :20 work and :10 rest for a total of 4 more »

Warmup: ROM, dynamic stretches, 800m run WOD: For time: 100 Double Unders 90 Sit-ups 80 Walking Lunges 70 Box Jumps 60 Knees to Elbows 50 Jumping Squats 40 Push Ups 30 Dips 20 V-ups 10 Burpees Scaled: Do half of all reps. Cooldown: Roll out and stretch

**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 »