Warmup: ROM, dynamic stretches, arm circles, 15 goblet squats Strength: Back Squat – 20×1 Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: 15 min AMRAP 20 Double unders 10 Pull-ups 10 Overhead squats (95/65#) Cooldown: roll out shoulders with lacrosse ball, stretch calves and achilles

Warmup: ROM, 15 arm circles sm to lg to sm, 15 jumping jacks, 30 high knees, 30 butt kicks WOD: Team WOD: “Pet Rock” Partner WOD – KB cannot touch the floor If the KB touches the floor, 15 Burpee penalty 50 Reps per station – as one partner works, the other holds the pet more »

Warmup: ROM, dynamic stretches, 20 jumping squats, 30 sec high knees, 30 sec butt kicks WOD: 200m walking lunges 20 GHD situps 200m walking lunges 40 sit ups 200m walking lunges 60 hollow rocks 200m walking lunges Cooldown: updog/downdog x 5, stretch quads, roll out

Warmup: ROM, dynamic stretches, 400m run, clean drills WOD: 6 Rounds 3 One arm KB snatch, ea arm 100m Sprint 9 TTB Rest 60 seconds between rounds Cooldown: roll out and stretch

Warmup: ROM, Dynamic stretches, junkyard dog, PVC clean pulls, front squats, split jerks Strength: Clean + Jerk Warmup: 5/3 @ 40/60 % Work: 1/1/1/1/1 work up to a new 1RM WOD: Tabata – Pull-ups Rest 2 minutes Tabata – Push-ups Rest 2 minutes Tabata – Squats Cooldown: 25 knees to elbows in plank position. Roll more »

Warmup: ROM Drills, 15 strict press with PVC, 400 m run, then max ring row hold, 20 hand release pushups, 20 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 push jerks more »

Warmup: ROM, dynamic stretches, 10 jumping squats, 15 sit ups, 20 supermans WOD: 5 rounds for time of: 25 kettlebell swings (53/35) 25 GHD sit-ups 25 back extensions 25 knees-to-elbows Cooldown: hip flexor and piriformis stretches, roll out

Warmup: ROM, dynamic stretches, 800m run easy to moderate pace WOD: 5 Rounds 250m Row – Sprint 10 Strict Press (75/55#) 250m Row – Sprint 10 Wtd GHD sit-ups Cooldown: roll out and stretch

Warmup:  ROM drills, dynamic stretches, 30 seconds of Jumping jacks, high knees, butt kicks hold a dead hang and lock out hold as long as possible. 25 push-ups 25 sit-ups WOD:  5 Rounds 20 Box Jumps 100m Farmers carry (AHAP) 15 TTB Cooldown:  Updog/downdog/walk the dog.  

Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: 5/5/3 @ 40/50/60% 1Rm Work: 1/1/1/1/1 work up to find new 1 rep max WOD: 5 Rounds 5 Burpees 10 Pullups 15 GHD situps 20 Double Unders 500m Row Cooldown: Roll out and stretch