Warmup: ROM drills, 5 handstand pushups, 1 min jumping jacks Strength:  Strict Press – deload Work: 5/5/5 @ 40/50/60% 1RM WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run more »

Warmup:  ROM drills, 15 straight legged dead lift, 250m row Strength: Deadlift De-load Work: 5/5/5 @ 40/50/60% 1RM WOD: “Kelly” 5 Rounds for time: Run 400 meters 30 box jump, 24″ 30 Wall ball shots, 20# Cooldown: banded stretches of shoulders and hips

Warmup:  ROM, 20 arm circles, 500m row WOD: 20 min AMRAP 50m sled pulls 10 KB cleans, each arm Cooldown:  50 hollow rocks, 50 arch rocks

Warmup: ROM, 2 mins jump rope WOD: 3 Rounds: 500m Row 50 double unders 50m Sled push Cooldown: 50 supermans, 50 toe touches, roll and stretch

Warmup:  ROM drills, 20 shoulder circles, 20 jumping squats WOD: 5 Rounds for time: 20 Slam Balls 10 Pullups 400m Run Cooldown: 100 4-ct flutter kicks

Warmup: ROM Drills, 15 pushups, 20 arm circles Strength:  Bench Press, Deload week Work: 5/5/5 @ 40/50/60% 1RM WOD:  5 Rounds, all with the same bar (75% of Bench) 8 Floor Press 16 Bent over rows 24 Over the bar burpees Cooldown: 50 Reverse GHD situps, roll and stretch

Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat, deload week Work: 5/5/5 @ 40/50/60% 1 RM WOD: AMRAP 20 minutes: 30 Box jump (24in/20in) 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup:  ROM drills, 1 min jumping jacks, 30 sec squat hold, 10 squats, 10 pushups WOD:   1 Minute of Jump rope (practice or do Double unders) 1 Minute of Sumo Deadlift High pull with heavy KB (SDHP) 10 leg levers 10 burpees Rest 1 min, then 2 min of Jump rope 2 min SDHP more »

Warmup:  ROM Drills, 500m row WOD: 5 x 5 Front Squat (70% 1RM) 15 wall balls (20/14#) 50m walking lunges 15 wall balls 5 x 5 Back Squat (70% 1RM) 15 Wall balls Cooldown: 25 GHD situps, roll and stretch

Warmup:  ROM Drills, 50 m jog forward, jog backward, 10 arm circles each way WOD: for time 5 rounds of    100m sprint    10 pull ups    10 burpees    30 sec rest between rounds Then:   100 – 4 count flutter kicks    25 diamond push ups    25 dive bomber push ups   more »