Warmup:  ROM drills, dynamic stretches, 10 push press with bar, 10 squats WOD: 5 Rounds 8 Shoulder to Overhead (95/65#) 12 Kettlebell swings (53/35#) 16 Wall Ball (20/14#) Cooldown:  ab circuit,  roll out

Warmup:  ROM, dynamic stretches, Strength:  Bench Press, deload Work – 5 x 3 @ 65% 1 RM, with 60 – 90 seconds rest between sets WOD: 50 Wall Balls 40 KB swings 30 HRPU’s 20 Burpee Over the Box Jumps 10 TTB Cooldown:  Roll out and stretch

Warmup:  ROM, dynamic stretches, 25 hollow rocks, 25 arch rocks, 30 sec Jumping jacks, high knees, butt kicks WOD: 4 Rounds Barbell Complex – 10 reps each, with bar (45/35#) Deadlift; Bent Over Row; Upright Row; Strict Press 30 sec Battling Rope 30 Wall Balls 400m Run Cooldown:  Roll out and stretch

***Reminder, the gym is CLOSED until March 12 for Spring Break!  Do this WOD at home or gather with your classmates and knock it out together! Warmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Knees to Elbows 10 KB Swings 15 Burpees 10 Wall Balls 5 Elevated box more »

Warmup: ROM drills, dynamic stretches, 10 push ups, 15 DB side bends, 20 WTD sit-ups, 20 supermans Strength: Bench Press Warmup to 95% Work:  10 x 1 rep with 60-90 seconds rest between sets WOD: 20 min AMRAP 15 Atomic Situps 20 Wall Balls 500m Row Cool down: roll out, stretch

Warmup:  ROM, dynamic stretches, 3 rounds of 10 inchworms, 10 scap pull-ups, 10 grasshoppers WOD: 6 rounds 10 cal row, sprint 10 bent over rows 10 tent push ups 10 bulgarian split squat, each leg 10 wall balls Cooldown:  work on shoulder and hip mobility, roll out

Warmup: ROM, dynamic stretches, 500m row, 15 jumping squats, 15 inch worms with push-up WOD: For time 15 Ring Dips (modify with bands) 20 Pull-ups 25 Lunges (each leg) 30 Box Jumps (24/20″) 35 KB swings (53/35#) 40 Double Unders 40 Wall Balls 35 sit ups 30 Back Extensions 25 Hang Squat Cleans (45/35#) 20 more »

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, do 3o seconds of each exercise from the WOD. WOD: On an 32-minute running clock, perform 1 minute each of: Squats rest 1 minute Push-ups rest 1 minute 20-inch box jumps rest 1 minute Pull-ups rest 1 minute Inverted burpees rest 1 minute Wall-ball shots, 20-lb. ball rest 1 minute Burpees more »

Warmup:   ROM, dynamic stretches, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: Warm-up to 60% 1 RM Work: 1/1/1/1/1 Find a new 1 Rep Max WOD: 4 Rounds 200m run 10 wall balls (20/14#) 5 burpees Cooldown:  Roll and stretch hamstrings and quads