Warmup: ROM, dynamic stretches, 30 sec low squat hold, 15 HRPU’s, 15 jumping squats Strength:  Bench Press Warmup to 85% of your 1RM Work: 10 x 3 reps, rest 60-90 seconds between each set 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 to 85% of your 1RM Work: 10 x 3 reps, rest 60-90 seconds between each set WOD: 20 min AMRAP 3 wall climbs 5 Sumo deadlift high pulls 15 cal row Cooldown: 50 Hollow rocks,  roll out more »

Warmup: ROM drills, dynamic stretches, 30 seconds of high knees, butt kicks and jumping jacks WOD: 5 minutes of Jump rope/double unders Rest 2 min For time: 50 burpees 40 kettle bell swings (53/35#) 30 pushups (with hands on 45# plates) rest 2 minutes 5 minutes of Jump rope/double unders Cooldown: roll out and stretch

Warmup: ROM Drills, dynamic stretches, max sit ups, Run 800m WOD: Partner med ball sit ups, 100 each 100m walking lunges, 5 burpee penalty for each rest break. 50 jumping pull-ups 100m farmers carry, 5 burpee penalty for dropping the weights. Each time Cooldown: Roll out and stretch

Warmup: ROM drills, 5 pull-ups, 10 dive bombers, 15 squats, 20 sit ups WOD: For time 1000m row 5 rounds 5 Pull-ups 10 Thrusters (75-95/45-65#) 15 Burpee box jumps Cooldown: Roll out and stretch

Warm up: ROM drills, dynamic stretches, Junkyard dog, Burgener Warmup Strength: Snatch WU: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3 @ 70/80/90% 1RM WOD: 3 rounds of: 8 Hang Power Snatch 12 Wall balls (20/14#) 21 cal row Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 1 min deep squat hold, 30 second hand-stand hold, 10 jumping squats Strength: Back Squats Warmup to 85% of your 1 rep max Work: 10 x 3, rest 60-90 seconds between each set WOD: For time 25 weighted 3 way crunches 400m run 21 slam balls 800m run 15 slam more »

Warmup: ROM drills, dynamic stretches, 5 inch worms, 10 jumping squats Team WOD: Max distance row in 5 mins, continue to rotate rowing until a cumulative distance of 10,000m are reached. Partner(s) not rowing will do max sets of core exercises, moving from one to the next once failure is reached. Arm haulers GHD sit more »

Warmup: ROM drills, dynamic stretches, 5 inch worms, 30 ski jumps, 1 min side plank (each side) WOD: 30 minute AMRAP 800m Run 20 push press (95/65#) 10 Elevated or Ring Dips Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 800m run, 10 jumping pull-ups, 15 burpees WOD: “Barbara”. Complete 5 rounds of: 20x pull ups 30x push ups 40x sit ups 50x air squats *Rest 3 minutes between each round.