Warmup:  ROM drills, 1 min Jumping Jacks, 1 min High Knees, 1 min Butt Kicks, 15 lunges (each leg) WOD: 800m Run 10 Ring Dips 400m Lunges 20 Push-ups 500m Row 30 GHD situps 200 m Lunges 40 Back Extensions Cooldown: Roll out and stretch

Warmup: ROM drills, 400m run, partner handstand holds, 10 push press with bar Strength: Strict Press, deload 5/5/5 @ 40/50/60% WOD:  3 rounds 15 Thrusters (95/65#) 30 Sit ups Cooldown: roll out and stretch  

Warmup:  ROM drills, 10 good mornings with bar, 15 jumping squats, 20 decline pushups Strength: Deadlift deload week 5/5/5 @ 40/50/60% 30×0   WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 15 med ball sit ups Cooldown: 50 floor wipers, roll out and stretch

Warmup:  ROM drills, 200m run, 2 min jump rope, 10 box jumps WOD:  In teams of 3, perform the following for time: 3,000m Row 250 double unders 150 box jump overs (24in/20in) 200m sled drag (3x 45# plates/2x 45# plates) Cooldown: Roll out and stretch.  Focus on calves, hamstrings, quads  

Warmup:  ROM drills, 400m run or 500m row, 5 KB swings, 5 burpees WOD: 4 Rounds, 8 min rest between rounds 7 KB swings (53/35#) 7 Burpees Max effort Cooldown: 5o situps, roll and stretch

Warmup:  ROM drills, max strict pullups (20 supine ring rows), 30 hand release pushups, 30 sit-ups, 15 clean pulls, 15 front squats with PVC WOD:  “Elizabeth” For time 21-15-9 Squat Clean (135/95#) Ring dips Work on skills in remaining time. Cooldown: 50 V-ups, roll out and stretch

Warmup – ROM drills, Max pull-ups or 15 Supine Ring Rows, 25 narrow grip push ups, 25 sit ups Strength – Bench Press, deload 5/5/5 @ 40/50/60% WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Lunges, each leg   Cooldown: Roll more »

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 Wall balls 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM, 15 jumping squats, 50m high knees, 50m butt kicks, 10 burpees Team WOD: Run 200m each (relay – team takes turns running 200m at a time) 150 Thrusters (with bar) 100 Burpees 50 Box Jumps (24″/20″) Run 200m each (relay) Rules: 1 person works, then trades out when tired 1 person holds 75 more »

Warmup:  ROM drills, Max strict Pullups, or 15 modified pull-ups (no band), 25 wide pushups, 25 situps WOD: We’ll call this “Annie on the run” 50-40-30-20-10 Double Unders Sit-ups 400M Run Cooldown:  Updog/Downdog.  Stretch calves well