Warmup: ROM, dynamic stretches, do 5 of each of the 10 movements from the WOD. WOD: “Filthy Fifty” (No Foolin!!) For time: 50 Box jump (24/20″) 50 Jumping pull-ups 50 Kettlebell swings (53/35#) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press (45/35#) 50 Back extensions 50 Wall balls (20/14#) 50 Burpees 50 more »

Warmup: ROM, dynamic stretches, 400m run, 15 push ups Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% 1RM Work: 1/1/1/1/1 work up to find a new 1 Rep Max WOD: 15 min AMRAP 12 Goblet Squats (53/35#) 6 Renegade Rows, alt (AHAP) Cooldown: 10 around the worlds, roll out and stretch

Warmup: ROM, dynamic stretches, 10 good mornings with bar, 10 straight legged deadlift Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% 1RM Work: 1/1/1/1/1 find a new 1 rep max WOD: Open 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees (jumping over the bar) Men use 95 lb. Women use 65 lb. Scaled: Men use 65 lb. more »

Warmup: ROM, dynamic stretches, 200m med ball run, 15 jumping pull-ups WOD: For time: 100m sled drag 10 pull-ups rest 1 minute 100m *backwards* sled drag 8 pull-ups rest 1 minute 100m sled drag 6 pull-ups rest 1 minute 100m *backwards* sled drag 4 pull-ups rest 1 minute 100m sled drag 2 pull-ups Then: TABATA more »

Warmup:  ROM, dynamic stretches, 15 dips, 30 sit ups, 30 Supermans WOD: 100 Hollow Rocks 100 Arch Rocks Rest 2 mins, then EMOM for 20 Mins Even – 7 On the toe push-ups Odd – 5 Ring dips Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 200m run, 5 power cleans with bar, 5 wall balls, WOD: 2 rounds: 200m Run 10 Wall Balls (20/14#) 5 Power Clean (95/65#) 10 Wall Balls 200m Run 10 Box Jumps (24/20#) 5 Power Cleans 10 Box Jumps 200m Run 10 TTB 5 Power Cleans 10 TTB Cooldown: roll out and more »

Warmup: ROM Drills, dynamic stretches, 400m run, 15 Snatch Deadlifts, 15 Snatch Pulls, 10 Snatch Balance, all with PVC Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to a new 1 rep max WOD: Dips: -5 sets of max effort dips with a 1 min recovery between each set. then 10, 9, 8…3, more »

Warmup: ROM, dynamic stretches, 1 min squat hold, 15 jumping squats Strength: Back Squat Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 1/1/1/1/1 work up to a new 1 rep max WOD: 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men more »

Warmup:  ROM, dynamic stretches, 15 ring rows, 20 squats, 25 situps WOD: 4 Rounds 500m Row 5 Pistols, ea leg 10 Pendley rows 1 min plank (first 30 secs touch hand to shoulder, alternate; last 30 secs lift one leg, alternate) Cooldown:  3 x 15 GHD situps; roll out and stretch

Warmup: ROM, dynamic stretches, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 Ball Slams 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.