Warmup:  ROM, death by 10 meters WOD:  4 Rounds 10 Thrusters (65-95/45-65#) 15 Pullups 20 Burpees 30 Situps Cooldown: Roll and Stretch

Warmup: ROM, 400m run WOD: •In teams of 3 complete 2 rounds of: 1,500m Row 150 wallball (20#/14#) 120 box jump overs (24in/20in) 90 KB swing (53#/35#) 60 pull ups 30m sled push per person (110#/55#) Cooldown: Abs, roll, stretch

Warmup: ROM, 200m run, 10 Clean Pulls, 10 Front Squats, 5 Jerks Strength: Clean + Jerk, deload 5/5/5 @ 40/50/60% 1RM WOD: 3 Rounds Max rep in 60 sec, Wall balls (20/14#) rest 60 sec Max rep in 60 sec, Kneeling KB Halos, alternating rest 60 sec Max rep in 60 sec, Box Jump (24/20″) more »

Warmup: ROM drills, 10 dislocates with PVC, Burgener Warmup, 10 Snatch Pulls, 10 OH Squats, 10 Sn Balance, 200m Run Strength:  Snatch, deload 5/5/5 @ 40/50/60# WOD: 800m Run 10 Front Squats (65% 1RM of Clean) 1000m Row 8 FS (75% 1 RM) 100 Double Unders (4x singles) 6 FS (80% 1RM) Cooldown: ab circuit more »

Warmup:  ROM, 30 second handstand hold, 5 front squats, 5 push press, 5 pullups, 5 Straight legged Deadlifts, 5 pullups WOD:  7 Rounds 7 Handstand Pushups 7 Thrusters (135#) 7 Knees to Elbow 7 Deadlift (245#) 7 Pull-ups Note: Modify weight as necessary Cooldown: Roll out and stretch

Warmup: ROM, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 KB swings 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.

Warmup:  ROM, 400m run, 10 Front Squats, 10 Push Press with bar WOD: 21 Thrusters (95/65#) 200m Run 15 Thrusters 400m Run 9 Thrusters 800m Run Cooldown: 2 min plank, 100 supermans, roll and stretch

Warmup:  ROM, 30 sec Jumping Jacks and 1 min Handstand holds x 3 Strength:  Strict Press, deload 5/5/5 @ 40/50/60% 1 RM WOD: For time 100 Double Unders 75 Sit ups 50 KB swings 75 Sit ups 100 Double Unders (modify 4x singles for DU’s) Cooldown:  Work on skills, roll shoulders with lacrosse ball, 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 wall balls 1000m row or 800m run Cooldown: 50 floor wipers, roll out and stretch

Warmup: ROM, 800m easy pace run, 5 min double unders. WOD: Three Rounds for max reps of: 60 sec Row for Calories 60 sec KB swings 60 sec Box Jump Overs 60 sec Squats 60 sec Burpees 60 sec TTB 30 sec rest/transition time Rest 3 minutes between rounds Cooldown: Roll and stretch