Warmup: ROM drills, max strict pull ups (or 25 ring rows), 25 push ups, 25 sit-ups WOD: 5 rounds 50m sprint 25 4ct flutter kicks 25 strict press (75/55#) 25 V-ups 25 Lunges (each leg) Cooldown: roll out and stretch

Warmup: ROM, 500m row, 15 ring rows, 15 push ups, 15 squats WOD: 20 min AMRAP 8 pullups 12 burpees 20 cal row Cooldown: work on skills, roll and stretch

Warmup: ROM, 15 inchworms, 15 pushups, 500m row Strength:  Bench, deload Work: 5/5/5 @ 40/50/60% WOD: 20 min AMRAP 8 Dumbbell Push Press 8 Push ups 8 Box Jumps Cooldown: Iso Ab circuit, Roll and stretch

Warmup: ROM, 500m row, 5 pull-ups, 15 diamond push ups Strength: Deload, Back Squat 5/5/5 @ 40/50/60% 1 RM WOD: 4 rounds for time of: 400m Run 12 ring dips

Warmup: ROM, 30 jumping jacks, 50m high knees, 50m butt kicks WOD: 55-45-35-25 4ct- Flutter Kicks Back Extensions Lunge Steps After each round, Push Weighted Sled 50m Cooldown:  Hip flexor, psoas stretches.  Roll out

Warmup:  ROM drills, Max strict pullups or 25 ring rows, 15 narrow push ups, 25 situps WOD:  For time 60/50/40 KB Swings Cal. Row Cooldown: 25 GHD situps, 25 Back extensions, Roll and stretch

Warmup:  ROM drills, max strict pull-ups (or 25 Ring rows), 25 pushups, 25 situps WOD:  2 Rounds: 200m run 25 Decline push-ups 400m run 50 GHD sit-ups 800m Run 75 Squats Cooldown: 2 min Plank, 2 min Side Plank, each side

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: 5/3/1+ @ 75/85/95% 1 RM WOD: 20 min AMRAP 5 Front Squats (60% of Clean 1RM) 5 Ring dips 5 V-ups Work on skills. Roll out and stretch.

Warmup:  ROM drills, Junkyard dog, Burgener Warmup, 10 Snatch Pulls, 10 Snatch Balance, 10 Overhead squats Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% !RM Work: 5/3/1+ @ 75/85/95% 1RM   WOD: 4 rounds for time 8 Power Snatch + OH Squat (95/65#) 16 Pullups 24 Situps Cooldown:  Roll out shoulders with the lacrosse ball, roll out and more »