Warmup: ROM, dynamic stretches, 10 slow back squat with bar 3333 tempo Strength: Back Squat Spend 5 minutes warming up, then 1-1-1-1-1 find a new 1 RM WOD: 5 Min Max reps of double unders then 10 min AMRAP 15 Box Jumps 10 Burpees Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 200m easy pace run, 25m lunges, 25 sit-ups WOD: Complete 3 rounds for time Run 800m 50 KB swing (53/35#) 40 Jumping Lunges 30 GHD sit ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 ring rows, 10 push ups, 10 sit ups, 10 squats WOD: “Tabata Something Else” Tabata pull-ups Tabata push-ups Tabata sit-ups Tabata squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches 500m Row or 400m Run WOD: 2 min plank 45 sec side plank, each side 20 Pull-ups 20 WTD sit ups (at least 10#) 20 dive bombers 40 cal row 40 hand release push-ups 40 GHD Back extensions 60 leg levers 60 arm haulers 60 knees to elbows in side more »

Warmup: ROM drills, dynamic stretches, 10 Clean Pulls, 10 Front Squats with PVC Strength: Clean + jerk, deload 5/5/5 @ 40/50/60% 1RM WOD: 1-10 Pyramid of 25m Run and burpee then 3 Rounds of 5 Overhead squats (55-135#) 20 Wtd jumping squats 1 min Plank hold Cooldown:  Roll and stretch

Warmup: ROM, dynamic stretches, 15 push press with PVC, 15 jumping lunges, each Strength: Strict Press, deload 5/5/5 @ 40/50/60% WOD: 5 rounds for time 30 hip extensions 30 second handstand hold 50 m walking lunges Cooldown: roll out and stretch

Warmup: ROM drills, dynamic stretches, 30 sec jumping jacks, high knees, butt kicks, 800m run WOD: “Brenton” For time. Five rounds of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. Wear twenty pound vest or body armor if able.

Warmup: ROM, dynamic stretches, 15 jump squats, run 400 m Death by: Double unders (or 4x singles) Dips Sit ups Five the first minute, go up by 5 every minute on the minute. Move on when you can’t finish your reps within the minute. Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and jumping jacks, 200m run 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 (11 black lines) 30 OH lunges (45/25# plates) Roll out and stretch when done.

Warmup: ROM drills, dynamic stretches, 500m row, 3 x 10 Hand release pushups, 10 medicine ball cleans Strength: Bench Press, deload 5/5/5 @ 40/50/60% EMOM for 10 Min: Power Clean Increase weight at 3/5/7/9 WOD: 20 min AMRAP 100m Farmers Carry AHAP 15 KB Swings (53/35#) 10 Hanging leg raises Cooldown: roll out and stretch.