Warmup:  ROM drills, dynamic stretches, max strict pull-ups or 20 ring rows, 20 Hand release pushups, 20 situps, 30 second handstand hold 15 Push Press with PVC Strength: Strict Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1+ at 75/85/95% WOD: 20 min AMRAP 15 Burpee Box Jumps (24/20#) 15 Wtd Lunges, each leg (35/25# plate more »

Warmup:  ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: Deck of Cards Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. GOAL – Cycle whole deck. Hearts = Burpees more »

Warmup:  ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps Four rounds for time of: 400m Run 50 Squats 30 Pushups Cooldown:  stretch those legs, hips and chest!!

Warmup: ROM, dynamic stretches, 10 PVC pass thru’s.  4oom run – easy pace, do 15 jumping squats at the turn around point. WOD:  For time 21 Pullups, 9 Wall Balls, 400m Run 15 Pullups, 15 Wall Balls, 400m Run 9 Pullups, 21 Wall Balls, 400m Run Cooldown:  Roll out shoulders, calf and hip stretches

Warmup: ROM drills, dynamic stretches, 500m row, 3 x 10 Hand release pushups, 10 medicine ball cleans Strength: Bench Press Warmup – 5/5/3 @ 40/50/60% Work – 5/3/1+ @ 75/85/95% 1 RM EMOM for 10 Min: 2 Power Cleans Increase weight at 3/5/7/9 WOD: 20 min AMRAP 100m Farmers Carry AHAP 15 KB Swings (53/35#) more »

Warmup: ROM, dynamic stretches, 15 Good mornings with bar, 500 m row Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% 1RM Work: 5/3/1+ @ 75/85/95% 1RM WOD: 20 min AMRAP 10 Front Squats (60% Max clean) 20 GHD situps 30 Double Unders Cooldown: 5 x updog/downdog, roll out and stretch

Warmup: ROM, dynamic stretches, 10 jumping squats, 200m run, 30 hollow rocks, 30 arch rocks WOD: 3 rounds for time of: 250-meter row 21 hip extensions 21 AbMat sit-ups 400-meter run Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks WOD: 5 Rounds: 30 second Handstand hold 30 second Squat Hold 30 second Plank 30 second Dead hang then 2 Rounds 60 Squats 50 Box Jumps 40 Sit ups 30 Pushups 20 Ring rows 10 Dips Cooldown: roll out and stretch, more »

Warmup: ROM, dynamic stretches, 25 slam balls, 400m run, 1 min plank, 1 min deep squat hold WOD: 5 Rounds 30 Mountain Climbers 15 Ring Pushups 10 Deck Squats Between each round, complete Wall Balls Round 1 = 50 Wall balls Round 2 = 40 Wall balls Round 3 = 30 Wall balls Round 4 more »

Warmup: ROM Drills, dynamic stretches, 15 Snatch Deadlifts, 15 Snatch Pulls, 10 Snatch Balance, all with PVC Max pull-ups or 20 Negative pull-ups, 20 hand release pushups, 20 sit ups Strength: Snatch WU: 5/5/3 @ 40/50/60% of 1RM Work: 5/3/1+ @ 75/85/95% of 1RM WOD:  3 Rounds 15 Burpees 15 Lunges (each leg) 15 Dips more »