Warmup:  ROM, dynamic stretches, 15 jumping squats, 15 jumping lunges, 1o plank/reverse plank rolls with pushup WOD: 3 rounds for time 500m row 20 Atomic Situps 20 OH lunge steps 20 Hand release push-ups 20 Pullups Cooldown:  roll and stretch  

Warmup:  ROM, dynamic stretches.  1 min each: jumping jacks, high knees, butt kicks, then 50 supermans, 25 sit-ups WOD:  3 Rounds for time: 800m run 50 Back extensions 50 Sit-ups Cooldown:  Updog/downdog + walk the dog combos x 5  

Warmup: ROM, 15 push press, 10 Snatch, 10 OHS all with PVC Strength:  Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 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 stretch.

Warmup:  ROM, with PVC: 10 Clean Pulls, 10 hang power cleans, 10 squat cleans + jerk, 10 thrusters Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% 1RM Work: 5/5/5+ @ 65/75/85% 1RM WOD: Thruster Ladder Every 30 seconds, perform 1 Thruster.  Start with the bar and add 5# each round. Once the weight is too more »

Warmup:  ROM, 25 ring rows (focus on the hold at the top of the row, hold for 1 -2 secs), 25  pushups, 30 sit ups, 30 Supermans WOD: 50 Strict Pullups (If needed, modify with ring rows, box or band.  No kipping) 100 Hollow Rocks 100 Arch Rocks Rest 2 mins, then EMOM for 20 more »

Warmup: ROM, 400m run, 15 jumping squats, 10 wall balls, 10 box jumps, 10 KB swings, 10 pull-ups WOD: •In teams of 2 complete 2 rounds of: 1,500m Row 100 wallball (20#/14#) 80 box jump overs (24in/20in) 60 KB swing (53#/35#) 40 pull ups 20m sled push per person (110#/55#) Cooldown: Abs, roll, stretch

Warmup:  ROM, 10 med ball cleans, 10 dips, 10 pullups, 10 pushups WOD: For time: 30 medicine-ball cleans 20/14# 30 ring dips 30 medicine-ball cleans 20/14# 30 pull-ups 30 medicine-ball cleans 20/14# 30 push-ups 30 medicine-ball cleans 20/14# Cooldown:  30 Plank twists (each side), work on mobility

Warmup:  ROM, 15 pushups, 20 jumping squats, 400m run Strength:  Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD:  10 Min AMRAP 10 Deadlift (50% 1RM) 10 Box Jumps 250m Row Rest 10 Mins Repeat the 10 min AMRAP

Warmup:  ROM drills, 15 banded good mornings, 15 straight leg deadlift Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD:  20 min AMRAP 10 GHD Reverse crunch 10 Single leg KB Deadlifts 200m Run Cooldown:  Up dog, down dog, mobilize

Warmup:  ROM, review and practice Med ball Cleans, 2 min Jump rope, 10 push ups, 15 KB swings WOD: “Tabata That” Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise: Med Ball Cleans (20/14#) Double-Unders Push-ups Kettlebell Swings (55/35#) Cooldown:  Ab circuit 3, work mobility