Warmup: ROM drills, dynamic stretches, 1 min each of jumping jacks, high knees and butt kicks WOD: Run 800m Rest 2 min For time: 50 burpees 40 pullups 30 deficit pushups (with hands on 45# plates) rest 2 minutes Run 800m Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches 400m run 1 min max cal row 1 min max Double Unders 20 min AMRAP 5 handstand push-ups 10 pull-ups 15 box jumps Roll and stretch

Warmup: ROM Drills, dynamic stretches, 200m run, 25 sit-ups, 20 walking lunges WOD: 1 mile run 50 weighted setups (sandbag or plate) 50 walking lunges with sandbag overhead 1 mile run Cooldown: calf/achilles, quad and hamstring stretches, roll out

Warmup: ROM Drills, dynamic stretches, Junkyard dog With PVC: 10 Clean Pulls 10 Hang Cleans 10 Behind the head Jerk Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 20 min AMRAP 5 Clean & Jerks @ 65% 5 Pull-ups 5 Atomic Situps Cooldown: Work on skills. more »

Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: 20 Min AMRAP 20 Wall balls 15 Floor KB press 200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup: ROM drills, dynamic stretches, 1 min jumping jacks, 10 atomic sit ups WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run Note: Tabata is 8 rounds of 20 more »

Warmup: ROM drills, dynamic stretches, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handrelease push-ups 10 Front Rack lunges (95/65#) 15 GHD sit ups Cooldown: Roll out and stretch

Warmup:  ROM drills, dynamic stretches, 10 push press with bar, 10 broad jump burpees WOD: 5 Rounds 8 Shoulder to Overhead (95/65#) 12 Kettlebell swings (53/35#) 16 Wall Ball (20/14#) Cooldown:  ab circuit from the board,  roll out and stretch

Warmup: ROM, dynamic stretches, 30 sec low squat hold, 15 HRPU’s, 15 jumping squats Strength:  Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD:  For time 21-15-9 Body Blasters (burpee+pullup+knees to elbow) Front Squat (95-135#/65-95#) Cooldown: 10 x K2E in plank, roll and stretch

Warmup:  ROM drills, dynamic stretches, 10 good mornings with a bar, 1 min wall sit Strength:  Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 20 min AMRAP 3 wall climbs 5 Sumo deadlift high pulls 15 cal row Cooldown: 50 Hollow rocks,  roll out and stretch