Warmup: ROM drills, dynamic stretches, 15 burpees, 500m row Strength: Bench Press, Deload 5/5/5 @ 40/50/60% of 1RM WOD: Tabata: 8 rounds, 20 sec work/10 sec rest V up’s Back extension KB Swings hollow rock Reverse Hypers Wall balls Sprint rows Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 jumping squats, 400m run WOD: 10*-12-14-16-18-20 Wall balls (20/14#) KB swings (53/35#) *run 400m after each set is finished. Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: 20 Min AMRAP 20 Wall balls 15 Floor KB press 200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup:  ROM drills, dynamic stretches, 10 push press with bar, 10 broad jump burpees WOD: 5 Rounds 8 Shoulder to Overhead (95/65#) 12 Kettlebell swings (53/35#) 16 Wall Ball (20/14#) Cooldown:  ab circuit from the board,  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 Drills, dynamic stretches, 800m run, 15 slam balls, 20 good mornings with bar. Work up to your deadlift weight WOD: 25 Wall Balls (20/14#) 20 Deadlifts (185/135#) 15 Wall Balls 10 Deadlifts 5 Wall Balls 10 Deadlifts 15 Wall Balls 20 Deadlifts 25 Wall Balls Scale DL weight as needed Cooldown: Work abs, 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, 10 PVC pass thru’s. 10 jumping pull-ups, 10 Wall balls, 4oom run – easy pace, do 15 jumping squats at the turn around point. WOD:  For time 21 Pullups*, 9 Wall Balls, 400m Run 15 Pullups, 15 Wall Balls, 400m Run 9 Pullups, 21 Wall Balls, 400m Run Cooldown: Do an ab more »

Warmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Knees to Elbows 10 KB Swings 15 Pushups 10 Wall Balls 5 Elevated box or ring dips Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 25 slam balls, 400m run, 1 min plank, 1 min deep squat hold WOD: 5 Rounds 30 Mountain Climbers 15 Ring Pushups 10 Deck Squats Between each round, complete Wall Balls Round 1 = 50 Wall balls Round 2 = 40 Wall balls Round 3 = 30 Wall balls Round 4 more »