Warmup:  ROM, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 400 m run Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you rest for more than 5 sec the set is more »

Warmup:  ROM, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 500 m row Endurance: 1-set of Max Push-ups in 2:00, rest must be in the up position, if knees touch at anytime set is finished Endurance: 1-set of more »

Warmup: ROM, dynamic stretches, 15 jumping squats, 400m run WOD: 5 rounds 5 deadlifts (155/115#) 10 lunges 15 kettlebell swings (53/35#) 20 goblet squats (53/35#) 25 hanging leg lifts Cooldown: roll and stretch

Warmup: ROM, dynamic stretches, 25 burpees WOD: Take your pick: 5 x 800m run or 5 x 1000m row rest a max of 4 minutes between rounds Cooldown: 50 toe touches, roll and stretch. Focus on calves and achilles.

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, 30 sec high knees, 30 sec butt kicks, deep squat hold, 10 OH wall squats with PVC WOD: “Nancy” 5 Rounds For Time 400m Run 15 Overhead Squat 95lbs

Warmup:  ROM drills, Max Strict Pullups or 15 Supine Ring Rows, 15 Hand release pushups, 25 sit-ups, Junkyard dog, 10 squats with bar, 10 Clean Pulls with bar, 5 Jerks with bar Strength:  Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: 3 rounds for time 500m row 20 KB swings 55/35 10 more »

Warmup: ROM Drills, dynamic stretches, 15 strict press with PVC, 400 m run Strength: Strict Press WU: 5/5/3 @ 40/50/60% of 1RM Work: 3/3/3+ @ 70/80/90% of 1RM WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 7 push jerks (135/95) Scale weight as needed Cooldown:Roll and Stretch

Warmup: ROM, dynamic stretches, 400m easy pace run, 15 ring rows, 25 sit ups WOD: 5 RFT: 200 m run 15 Pullups 20 GHD sit ups Cooldown: 5 x Updog/downdog flow; roll and stretch shoulders and back

Warmup: ROM, dynamic stretches, 25 burpees, 25 wall balls (20/14#) 5 Rounds of 10 Squats 10 sit-ups 10 push-ups 10 pull-ups 10 push-ups 10 sit-ups 10 squats Cooldown: roll and stretch

Warmup: ROM, dynamic stretches, 15 jumping squats, 1 min jump rope (practice and/or do double unders), Max hand stand hold WOD: 50 box jumps, 24-inch box 25 push press (95/65#) 40 box jumps, 24-inch box 20 push press (95/65#) 30 box jumps, 24-inch box 15 push press (95/65#) 20 box jumps, 24-inch box 10 push more »