Warmup: ROM, dynamic stretches, max plank hold, 10 pull-ups, 20 jumping squats WOD: 2000m row then, 100 m walking lunges 100 DB floor press (AHAP) 100 sit ups (ab mat or GHD) Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back 100 Kettle bell Figure 8’s 100m Slam ball toss and Run 100 air squats 100m walking lunges Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 10 strict press with bar, 20 lunges, 30 sec dead hang WOD: 20 min AMRAP 200m farmers carry 100m walking lunge 30 sec handstand hold Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 1 min jump rope, 5 burpees, 10 V-ups, 10 walking lunges WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 Walking lunges 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.

Warmup: ROM, dynamic stretches, 15 push press with PVC, 15 jumping lunges, each Strength: Strict Press, deload 5/5/5 @ 40/50/60% WOD: 5 rounds for time 30 hip extensions 30 second handstand hold 50 m walking lunges Cooldown: roll out and stretch

***Reminder!  The gym is closed today*** Gather with your classmates and knock this out together! Warmup: ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 push ups, 30 sit ups WOD: For Time do: 50 Situps 50 Doubleunders 50 V-ups Walking Lunge, 50 steps 50 V-ups 50 Burpees 50 Situps Cooldown – yoga flows, more »

Warmup: ROM, dynamic stretches, 10 ring rows and 10 dips on box, 25 sit ups, 25 superman WOD: Complete as many rounds as possible in 30 minutes of: 12 walking-lunge steps 15 GHD sit-ups 15 hip extensions 5 muscle-up progressions, banded or on box Cooldown:

Warmup: ROM, dynamic stretches, 20 jumping squats, 30 sec high knees, 30 sec butt kicks WOD: 200m walking lunges 20 GHD situps 200m walking lunges 40 sit ups 200m walking lunges 60 hollow rocks 200m walking lunges Cooldown: updog/downdog x 5, stretch quads, roll out

Warmup:  ROM drills, Junkyard dog, Burgener Warmup, 5 Halting Snatch Deadlift + Snatch Pull Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD:  5 Rounds 50m Sprint 50m walking lunges Cooldown:  100 situps.  Roll out legs

Warmup: ROM drills 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back 100 Kettle bell Figure 8’s 100m Med ball toss and Run (20/14#) 100 air squats 100m walking lunges Cooldown: Stay for Yoga