Warmup: ROM, dynamic stretches, 1 min squat stretch hold, 5 pass throughs, 400m run easy pace, 10 burpees, warmup to 80% of squat clean, review false grip ring row WOD: 5 Rounds 200m Run 3 Front Squats (80% of clean) 4 False Grip Ring Rows (feet above rings, body hollow, pull to abdomen) 5 Pullups more »

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 Clean pulls, 10 hang power cleans, 10 front squats, 5 Split Jerks Strength: Clean + Jerk, deload 5/5/5 @ 40/50/60% 1 RM WOD: 3 Rounds 1000m row 30 KB Swings 30 Wtd Supermans Cooldown: 30 side V-ups, each side. Roll out more »

Warmup:  ROM drills, dynamic stretches, 20 shoulder circles, 20 jumping squats, 200m run WOD: 5 Rounds for time: 20 Slam Balls 10 Ring rows 500m Row Cooldown: 5 x 10 Knees to elbow in side plank, each side

Warmup: ROM, dynamic stretches, 10 PVC pass thru’s. 10 jumping pull-ups, 10 Wall balls, 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: Do an ab more »

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

Warmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Knees to Elbows 10 KB Swings 15 Pushups 10 Wall Balls 5 Elevated box or ring dips Cooldown: Roll out and stretch

Warmup:  ROM drills, dynamic stretches, 30 seconds of jumping jacks, high knees, butt kicks, 25 sit-ups, 25 squats WOD:  2 Rounds: 200m run 25 Decline push-ups (put your feet on a box or bench, hands on the ground) 400m run 25 V-ups 800m Run 25 Squats Cooldown: 2 min Plank, 2 min Side Plank, each more »

Warmup: ROM, dynamic stretches, 2 minute jump rope, 25 sit-ups, 10 clean pulls, 10 power cleans, 10 front squats, 10 squat cleans, Strength: Strict Press, deload 5/5/5 @ 40/50/60% WOD: WORKOUT 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. more »

Warmup: ROM drills, dynamic stretches, 400m run, 25 squats, 25 sit-ups WOD: 5 rounds 50m sprint 25 4ct flutter kicks 15 Front squats (135/85#) 25 V-ups 15 Lunges (each leg) Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 15 KB Swings with light weight, 10 hand release pushups WOD: AMRAP in 20 mins 15 KB Swings 15 HR pushups Cool down: 100 4-ct Flutter kicks, 100 Arm haulers Roll out and stretch