Warmup: ROM, 30 sec of: jumping jacks, high knees, butt kicks, then 200m sprint WOD: 50 Burpees 30 Pull-ups 50 KB swings (53/35#) 30 Push-ups 50 Squats 30 Sit ups (ab mat) 50m Sand bag carry 30 OH lunges (45/25# plates) Cooldown:  Roll out and stretch

Warmup: ROM Drills, 400m run, 10 behind head press with bar Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Find your 1RM – 1/1/1/1/1 WOD: 3 Rounds for time of: 500m Row 15 TTB 400m Run 10 Ring dips Cool down: 50 4-ct flutter kicks, 50 super mans, roll and stretch

Warmup:  ROM drills, Low Squat hold, Junkyard dog, 10 Clean Pulls, 10 Front Squats, 5 Jerks all with PVC or light bar Strength:  Clean + Jerk, Find new 1 RM for each lift Warmup:  5/5/3 @ 40/50/60% Find new 1 Rep Max – 1/1/1/1/1 WOD:  AMRAP in 15 min 6 Squat Cleans (95-135#/65-95#) 12 GHD more »

Warmup: ROM, dynamic stretches, 40 ball slams WOD: 2 rounds Run 400m 50x Squats Run 400m 40x Push-ups Run 400m 30x Jumping lunges Run 400m 20x Burpess Run 400m 10x Pullups Cooldown:  Roll out and stretch, focus on calves, quads and IT bands

Warmup:  ROM, dynamic stretches, 10 push-ups, 20 sit ups, 400m run WOD: 10, 9, 8…3, 2, 1 Around the Worlds Bench Press (85% of 1 RM) GHD Sit-ups Calorie Row Cooldown: 50 Supermans, Roll and stretch

Warmup:  ROM drills, dynamic stretches, 200m run, 15 Supine Ring Rows, 15 jumping squats WOD:  “Helen” 3 rounds for time: Run 400m 21 KB Swings (53/35#) 12 Pull-ups Cooldown: roll and stretch

Warmup:  ROM, dynamic stretches, 10 decline pushups, 10 PVC thrusters Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: Find a new 1 RM 1/1/1/1/1 WOD:  10 Rounds for time 30 sec burpees 30 sec rest 30 sec DB Thrusters (45/35#) 30 sec rest Cooldown:  roll out and stretch

Warmup: ROM Drills, 10 good mornings, 10 straight leg Deadlifts Strength: Find your 1RM of Deadlift Warmup – 5/5/3 @ 40/50/60% 1RM Work up to a new max – 1/1/1/1/1 WOD: 20 Min AMRAP 20 Wall balls 15 Floor KB press 100m Sprint Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup:  ROM drills, dynamic stretches, 10 PVC pass thru’s, 5 OH wall squats, 400m run WOD:  “Jeremy” 3 Rounds for time: 21-15-9 Overhead Squats (95/65#) Burpees Cooldown:  roll out shoulders, stretch chest and legs

Warmup:  ROM drills, dynamic stretches, 15 step-ups each leg, 15 jumping squats WOD:  For time 800m run then 10, 9, 8…1…8,9,10 Box Jumps (24/20) KB swings (53/35#) then 800m run Cool down: banded shoulder strengtheners, hamstring & hip flexor stretches.