WARM UP: Foam Roll / Lacrosse Work 5 Broad Jumps 1 Inch Worm w/ shoulder rotations 4 Broad Jumps 2 Inch Worms w/ shoulder rotations 3 Broad Jumps 3 Inch Worms w/ shoulder rotations 2 Broad Jumps 4 Inch Worms w/ shoulder rotations 1 Broad Jump 5 Inch Worms w/ shoulder rotations 1 round Shoulder [...]

WARM UP: Foam Roll / Lacrosse Work OHS w/ PVC x 10 Good Mornings w/ PVC x 10 Back Squats w/ PVC x 10 SKILL WORK: 3-3-3-3-3-3-3 Front Squats at 85% 1RM WOD: “Bear Complex” 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press behind the neck x 7 [...]

WARM UP: Foam Roll / Lacrosse WOrk 400 Meter Row 10 Air Squats Lunge down 10 Air Squats Lunge Back 2 Mins Double Under work WOD: “BARBARA” 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats (Record time) 3 minute rest 5 Total Rounds 200 Meter Sprint penalty for every round over 45 [...]

WARM UP: Foam Roll / Lacrosse Work 800 Meter Jog Lunge Walk Frog Jump (down & back) Pass Thru’s x 10 2 Rds SKILL WORK: Thrusters x 10 with bar Good Mornings x 10 with bar WOD 30 DU/60 Singles 10 Thrusters 15 Anchored Situps w/wallball 3 RFT – Record Time Rest 2 Min 30 [...]

WARM UP: Foam Roll / Lacrosse Work 250 Meter Row 10 Good Mornings 10 Back Squats 2 Rds WOD 4×1 Clean & Jerk @ 80% Minimum 20 Min Cap w/Warmup Reps On the Minute for 8 min 4 Bench/Floor Press & 5-10 P/U @ 70% 1RM Bench/Floor Press 10 Deadlifts 20 Ring Pushups 10 Deadlifts [...]