Warmup:  ROM, 20 tent pushups, 20 dips, 25 squats Strength:  Bench Press Warmup:  5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% WOD: 20 min AMRAP 5 Ground to Overhead (95-135#/55-95#) 8 Burpees Cooldown:  100 4ct. Mountain Climbers, roll out and stretch

Warmup:  ROM, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup:  5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% WOD: 3 Rounds 10 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 50 wtd Mason twists Cooldown: 50 arm haulers, roll out shoulders, roll and stretch quads

Warmup: ROM, 20 decline pushups, 20 sit-ups, 20 squats WOD: 3 Rounds 50 GHD Sit-ups 800m Run 50 KB Swings 50 Cal Row 50 Supermans Cooldown: Stay for yoga

Warmup: ROM, 20 pushups, 20 Squats, 20 sit-ups WOD: 40 min AMRAP 10x Reverse lunge per side 20x Sandbag walking lunge 30x Squats Run 400m 1 minute in pushup plank position Cooldown: Roll and Stretch p

Warmup: ROM, 50m high knees, 50m butt kick, karoakes ROM: 21 Pull ups, 9 Wall Balls, 800m Run 15 Pull ups, 15 Wall Balls, 800m Run 9 Pull ups, 21 Wall Balls, 800m Run Cool down: 50 sit ups, Roll out and stretch.

Warmup: ROM Drills Junkyard dog 15 Front Squats 15 Behind the head Jerk Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 20 min AMRAP 5 Front Squats 5 pull-ups 5 V-ups Work on skills. Roll out and stretch.

Warmup: ROM Drills Burgener Warmup Junkyard Dog Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1RM WOD: 21-15-9 KB 1-arm Snatch Overhead Floor Wipers OHFW – lay on back on the floor, press weight up as if doing bench press, lock out elbows. With feet together, lift legs and touch left more »

Warmup: ROM drills, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 10 Front Rack lunges, ea leg (95/65#) 15 TTB 20 KB swings (53/35#)   Cooldown:  Stay for yoga

Warmup:  ROM drills, 200m run, 2 min jump rope, 10 box jumps WOD:  In teams of 2, perform the following for time: 2,000m Row 250 double unders 150 box jump overs (24in/20in) 200m sled drag (3x 45# plates/2x 45# plates) Partner 1 works while Partner 2 does a 100m sandbag carry.  When Partner 2 returns, more »

Warmup:  ROM drills, 10 dislocates, max strict pull-ups (or 20 ring rows, smallest angle possible), 20 hand-release pushups, 20 sit ups WOD:  For time 200m Run 20 Pull ups 5 Dips 400m Run 10 Pull ups 10 Dips 800m Run 5 Pull ups 20 Dips Cooldown:  work on skills from the board.  Roll and Stretch