Warmup: ROM drills, 30 sec squat hold, with PVC 10 Snatch Pulls, 10 Snatch Balance, 10 Overhead Squats Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1RM Work: 1/1/1/1/1 Find new 1 RM WOD: AMRAP 20 minutes: 30 Wall balls (20/14#) 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM, WOD: 4 Rounds for time 15 burpee box jumps 20 Wall Ball sit ups 25 Back extensions 400m run Cool down: cat and cow stretches, roll out IT bands

Warmup: ROM, 15 jumping squats, 15 pushups, 15 ring rows WOD: Team WOD 1000 pushups 1000 sit ups 4 mile run 250 pullups 250 dips Cool down: roll and stretch

Warmup: ROM, 400m run, 10 Burpees, 10 squats, 10 situps, 10 ring rows WOD: “Filthy Fifty” for time: 50 Box jump (24/20″) 50 Jumping pull-ups 50 Kettlebell swings (53/35#) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press (45/35#) 50 Back extensions 50 Wall balls (20/14#) 50 Burpees 50 Double unders Cool down: more »

Warmup: ROM Drills, 15 strict press with PVC, 400 m run, then max pull-ups or 25 Negative pull-ups, 25 hand release pushups, 25 sit ups Strength: Strict Press WU: 5/5/3 @ 40/50/60% of 1RM Work: 1/1/1/1/1 Find new 1RM WOD: For time 1000m row or 800m run Then 3 Rounds of 25 Front squats (95-135/65-95#) 7 more »

Warmup:   ROM, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 1/1/1/1/1 Find a new 1 Rep Max WOD: 4 Rounds 200m run 10 wall balls (20/14#) 5 burpees 10 deadlifts (185/135#) Cooldown:  Roll and stretch hamstrings and quads  

Warmup: ROM, 800m run WOD: Teams of 2 100 kettle bell swings 1000 m row 100 lunges with weight over head 100 Supermans 100 atomic sit ups Cool down: roll and stretch

Warmup: ROM, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run 100 squats

Bring your jump rope today Warmup: ROM drills, 5 handstand push-ups; 10 dips on box, 200m run WOD: 5 Rounds 10 Push press (95/65#) 15 ring dips 20 Double Unders (4x singles) Cooldown: 25 V-ups, 50 Arm haulers Roll and stretch when finished

Warmup:   ROM, 500m row, 20 push ups Stretch: Bench Press Warmup: 5/5/3 @ 40/50/60% 1/1/1/1/1 to find new 1 RM WOD: 20 min AMRAP 50 – 4ct Flutter kicks 20 Box Jumps 10 Dive Bombers 400m Run Cooldown:  Roll and Stretch