Warmup: ROM, dynamic stretches, 800m run WOD: For time: 100 Double Unders 90 Sit-ups 80 Walking Lunges 70 Box Jumps 60 Knees to Elbows 50 Jumping Squats 40 Push Ups 30 Dips 20 V-ups 10 Burpees Scaled: Do half of all reps. Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 inchworms, 30 seconds of high knees and butt kicks WOD: 20 min AMRAP 8 Turkish get ups (each side) 400m run Core: 25 v-ups, 50 supermans, 2 min plank hold Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 500m row, 30 second wall sit, 10 Goblet squats, 15 Back extensions WOD: 7 min AMRAP: 10 Pull-ups 15 Box Jumps Rest 2 minutes, then 12 min AMRAP: 8 Deadlift (95/65) 8 Hang Power Clean (95/65) 8 Push Jerk (95/65) Cooldown: 3 x 10 pass the block abs, roll out and more »

Warmup: ROM, dynamic stretches, 800m run, 15 jumping squats WOD: 4 Rounds: 10 Thrusters (65/55) 15 Wall Balls (20/14) 200m Sprint 2 min Rest Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 10 clean pulls, 10 front squats, 5 split jerks Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 1/1/1/1/1 Find a new 1 rep max WOD: 20 Ball Slams 50m Burpee broad jumps 20 Sandbag OH Press 50 Step-ups with barbell (20/16″) 20 KB Figure 8’s 50m Bear crawls more »

Warmup: ROM, dynamic stretches, 3 x 30 second handstand holds – rest 1 minute between each Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to a new 1 rep max WOD: For time 21-15-9 Deadlift @ 60/70/80% of your 1 RM Box Jumps Push-ups

Warmup: ROM drills, dynamic stretches, 5 cleans +1 Jerk x 5 rounds with bar WOD: 20 Min AMRAP 5 Clean & Jerk (95/65#) 10 Double unders 15 TTB Cooldown: Max plank hold; 50 supermans then roll out and stretch

Warmup: ROM, dynamic stretches, 400m run or 500m row WOD: 60 Sit ups 50 Push Press (45/35#) 40 Lunges 30 Toes to Bar 20 Ring Dips 10 Hand Stand Push ups Cooldown: plank variations – 3 Rounds of 10 x knee taps, each side; 10 x knee to elbow, each side; 10 x opposite knee more »

Warmup: ROM, dynamic stretches, 15 Russian kettle bell swings WOD: Tabata’s, spend four minutes (8 rounds of 20 seconds work; 10 seconds rest) performing each exercise, rest 1 minute between rounds: Alternating one-arm kettle bell swings One arm KB row, alternate arms each round KB Sumo high-pull Russian Twist Lunge Press with KB Then: 5 more »

Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: 5/5/3 @ 40/50/60% 1Rm Work: 1/1/1/1/1 work up to find new 1 rep max WOD: 5 Rounds 5 Burpees 10 Pullups 15 GHD situps 20 Double Unders 500m Row Cooldown: Roll out and stretch