Warmup:  ROM, dynamic stretches, 10 diamond pushups, 20 squats, 30 sit-ups Strength:  Back Squat Warmup:  5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% WOD: 21-18-15-12-9-6-3 reps for time of: KB Swings Knees-to-elbows Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run 100 squats Cooldown:  stretch and roll out achilles and calves.  Use lacrosse ball on shoulders

Warmup: ROM Drills, dynamic stretches, 30 sec each of jumping squats, high knees, butt kicks WOD: Partner row to 10,000 m. Partners can decide how to split the distance, but do a minimum of 500m at a time. While one partner rows, the other partner(s) will do double unders. If you don’t have double unders more »

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 This is a benchmark, give it your best effort! Write your results in your book.

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 for 5 minutes, then Find new 1 Rep Max – 1/1/1/1/1 WOD:  AMRAP in 15 min 6 Power Cleans (95-135#/65-95#) 12 more »

Warmup: ROM Drills, 400m run, 10 behind head press with bar Strength: Strict Press Warmup for 5 minutes, then Find your 1RM – 1/1/1/1/1 WOD: 3 Rounds for time of: 500m Row 15 Hanging leg raises 400m Run 10 Ring pike ups Cool down: 50 4-ct flutter kicks, 50 super mans, roll and stretch

Warmup:  ROM, dynamic stretches, 15 jumping squats, 15 jumping lunges, 10 plank/reverse plank rolls with pushup WOD: 3 rounds for time 500m row 20 Atomic Situps 20 OH lunge steps 20 Hand release push-ups 20 Pullups Cooldown:  roll and stretch

Warmup: ROM, dynamic stretches, 400m run, 5 stink bugs, 10 dips, 15 push-ups, 20 sit-ups WOD: 20 min AMRAP 5 handstand push-ups 10 TTB 15 elevated dips 20 back extensions Cooldown: roll and stretch

Warmup: ROM Drills, dynamic stretched, 15 inchworms, 30 high knees, 30 butt kicks, 15 Good mornings with bar WOD: 5-10-15-10-5 of Deadlift (205/155#) Wall ball (20/14#) Box Jumps (24/20″) Scale DL weight as needed Cooldown: 50 toe touches, roll and stretch

Warmup: ROM drills, 20 Push ups, 200m Sprint Strength: Find Bench Press 1 rep max Warm up to 70%, then 1/1/1/1/1 till you hit a new max WOD: 10 x 100M sprints 25 burpees 25 Pullups Cooldown: 50 abMat sit ups; roll out; stretch