Warmup: ROM drills, dynamic stretches, 5 inch worms, 15 jumping squats, 30 ski jumps, 1 min side plank (each side) Strength: Back Squat Warmup to 95% of your 1 RM Work: 10 x 1 with 60-90 seconds of rest between each set WOD: 3 Rounds 800m Run 20 push press (75-95/45-65#) 20 GHD sit ups more »

Warmup: ROM drills, dynamic stretches, 10 jumping pull-ups, 10 push press, 10 front squats WOD: “Fran” 21-15-9 Thrusters (95/65#) Pull-ups Then run around Warren park pond and back If time, then finish with Ab circuit, roll out and stretch

Warm up: ROM drills, dynamic stretches, 10 push ups, 20 leg levers, 30 squats, 40 bicycles, 50 cal row WOD: Tabata: 8 rounds, 20 sec work/10 sec rest V up’s Back extension hollow rock Reverse Hypers Wall balls Sprint rows Box Jumps Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 back squats with bar, 10 push-ups, 400 m run Pick a station…. 2 minutes work at each station; 1 minute rest/transition 3 rounds Max calorie row Front squat (95#/65#) Ball slams Sit ups Hand Release Push-ups 100m Runs Cooldown: Roll out and stretch

Warmup: ROM Drills, dynamic stretches Junkyard dog, 10 Clean pulls 15 Front Squats 15 Behind the head Jerk Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD: 20 min AMRAP 5 Clean & Jerks 5 pull-ups 5 knees to elbow Cooldown: Roll out and stretch.

Warmup: ROM, dynamic stretches, 15 pushups, 15 tent pushups Strength: Strict Press Warmup: to 90% of your 1RM Work: 10 x 3 with 60-90 seconds rest in between WOD: 4 Rounds for time 15 Bench Press (95-135/65-95#) 15 Cal Row 60 Double Unders Cooldown: 25 GHD sit-ups, 25 Supermans Roll out and stretch

Warmup: ROM, dynamic stretches, PVC pass throughs and shoulder stretches, 10 good mornings, 20 lunges, 200m run WOD: Partner WOD One person does as many OH squats as they can while their partner runs 400m. Each person will run 3 times. 100 Overhead squats (95/65#) 400 m run Scale weight as needed. Roll and stretch more »

Warmup: ROM drills, dynamic stretches, 10 pushups, 15 jumping squats WOD: 10-12-14-16-18-20 Wall balls (20/14#) Burpees Go back down to 10 if you have time left. Cooldown: Roll out and stretch

Warm up: ROM drills, dynamic stretches, 3 rounds of 3 vertical jumps 3 squats 3 long jumps WOD: “Tabata Something Else” 8 rounds of each; 20 secs of work: 10 seconds rest. Of: Pull-ups Push ups Sit ups Squats

Warmup: ROM, dynamic stretches, Run 400m, 15 pushups Strength: Bench Press Warmup to 90% of your 1RM Work: 10 x 3 with 60-90 seconds rest between each set WOD: 20 min AMRAP 5 handstand push-ups 10 lunges (each leg) 15 straight legged dead lifts 95# Cooldown: roll out and stretch