Warmup: ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 hang power cleans, 10 front squats, 5 split jerks Strength: Clean and Jerk Warmup to your 80% 1 RM Work: 5 x 3, rest 1 minute between each set Workout: Tabata – 8 rounds of :20 work and :10 rest for a total of 4 more »

Warmup: ROM, dynamic stretches, 10 strict press with PVC, 400m run Strength: Strict Press Warmup to 80% of your 1 RM, then 10 sets of 3 reps with 20X tempo, rest 1 minute between sets WOD: 20 min AMRAP 10 Diamond push-ups 20 Goblet Squats 250m Sprint row Cool down: 2 min plank, 50 arm more »

Warmup: ROM, dynamic stretches, 400m run, 10 med ball cleans, 10 seated presses with bar WOD: AMRAP in 20 Run 400m with med ball 10 cleans (65%) 5 handstand push-ups Modify with hang power cleans and stink bugs if needed. Finish with abs circuit if time. Cooldown: Roll out and stretch.

Warmup: ROM drills, dynamic stretches, 100m high knees, 100m sprint x 4 WOD: 5 Rounds 20 KB swings 20 GHD sit-ups 20 box jumps Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 20 push-ups, 30 squats, 40 sit-ups, 50 good morning darlings WOD: 5 Rounds for time 10 Standing Tricep Extension AHAP 15 Push Press (95/65#) 20 Pistols, alternating 25 Med ball cleans (20/14#) Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 Pushups, 15 sit-ups, 15 jumping pull-ups Strength: Bench Press Warmup to 80% of your 1 RM, then 10 sets of 3 reps with 20X tempo, rest 1 minute between sets WOD: AMRAP in 20 minutes 20 – Wall Ball Sit ups 15 – Burpees 10 – Prison cell push-ups 5 more »

Warmup: ROM, dynamic stretches, 15 good mornings with bar, 20 slam balls, 20 reverse lunge steps Strength: Deadlift Warmup to 80% of your 1RM Work: 10 sets of 3, with 1 minute rest between each set WOD: 4 Rounds of 4 Min AMRAPS 500m Row 20 Alternating KB Snatch Max Atomic Sit ups rest 1 more »

Warmup: ROM, dynamic stretches, 3 rounds of 3 Min AMRAPs of 15 sit ups and 10 lunges, rest 2 minutes between each round WOD: Run or row for 30 seconds 50 Goblet Squats Run or row for 30 seconds 40 Walking Lunges Run or row for 30 seconds 30 GHD sit ups Run or row more »

Warmup: ROM, dynamic stretches, 800m run WOD: Teams WOD In teams of two, with only one partner working at a time, perform: 100 Burpees 100 Shoulder to Overhead with dumbbells 100 Box Jump Overs Active rest for partner not working: Burpees – Dumbbells extended overhead Dumbbell Shoulder to Overhead – Hanging from a Pull-Up Bar more »

Warmup: ROM, dynamic stretches, 3 rounds of 10 GHD sit ups, 50m Farmers carry (5.5 lines and back) WOD: 20 Min AMRAP Perform as many wall balls as possible in 20 minutes. Do as many unbroken reps as you can, when you have to stop, go run the 200m. Wall Balls 200m run Cooldown: Pick more »