Warmup: ROM, dynamic stretches, 400m run WOD: 100 Double Unders Then 6 minute EMOM 5 Deadlift (85/55#) 5 Shoulder to Overhead (85/55#) 5 Burpee box jumps Rest 2 minutes 100 Double Unders Then 6 minute EMOM 5 Deadlift (85/55#) 5 Shoulder to Overhead (85/55#) 5 Burpee box jumps Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 1 minute plank, 1 minute mountain climbers, 15 jumping squats WOD: For time: 800m Run 15 KB swings 30 Hand-Release Push-Ups 400m Run 10 KB swings 20 Hand-Release Push-Ups 200m Run 5 KB swings 10 Hand-Release Push-Ups Cooldown: Rollout and stretch

Warmup: ROM, dynamic stretches, Junkyard dog, Burgener Warmup, Snatch Pulls, Snatch balance, Overhead Squat Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1RM Work: Find new 1 RM – 1/1/1/1/1 WOD: 15 min AMRAP 6 Squat Cleans (125/85#) 12 GHD situps 250m Sprint Row

Warmup: ROM, dynamic stretches, 20 squats Strength: Back Squat, Max Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 – work up to new 1 RM WOD: 20 min AMRAP 20 Wall Balls (20/14#) 15 KB Floor Press 200m Sprint

Warmup: ROM drills, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Rack lunges (95/65#) 15 TTB Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 200m run, 20 Goblet Squats WOD: 50, 40, 30, 20, 10 KB swings (35/26#) Double Unders (4x singles) Cool down: roll out and stretch

Warmup:  ROM drills, dynamic stretches, 20 shoulder circles, 20 jumping squats, 200m run WOD: 5 Rounds for time: 20 Slam Balls 10 Pullups 500m Row Cooldown: 5 x 10 Knees to elbow in side plank, each side

Warmup:  ROM drills, max strict pull ups (or 20 ring rows), 20 pushups, 20 situps Strength: Bench Press, deload Work: 5/5/5 @ 40/50/60% WOD: 15 Min AMRAP 10 OH Squats (95/65#) 15 Bar-facing Burpees 20 Double Unders Cooldown: 100 4-ct flutter kicks, 100 good morning darlings, up dog/downdog combos

Warmup: ROM, dynamic stretches, 15 jumping squats, 15 back extensions, 500m row Strength: Deadlift, deload 5/5/5 @ 40/50/60% 1RM WOD: 4 Rounds 20 Wall Balls (20/14#) 10 Deadlifts (175-225#/125-175#) 400m run Cooldown: 5 x 10 ab wheel, roll and stretch

Warmup: ROM, dynamic stretches, 400m run, group Snatch drills WOD: 5 Min AMRAP 14 Hang Power Snatch 10 Burpees Rest 3 minutes 4 Min AMRAP 12 Hang Power Snatch 8 Burpees Rest 3 minutes 3 Min AMRAP 10 Hang Power snatch 6 Burpees Cool down: 6 x :30 Hollow rocks (odd)/arch rocks (even) Roll out more »