Warmup: ROM, dynamic stretches, 15 push ups, 500m row Strength: Bench press, de-load Work: 5 x 3 @ 65% of 1 RM 3 rounds: 2 min work; 1 min rest of Mason twist, weighted (10 – 25#) Bear crawl Jump rope/Double Unders Cooldown: banded hip opening stretches, roll out and stretch

Warmup: ROM, dynamic stretches, 10 good mornings with bar, 200m run Strength: Deadlift, de-load Work – 5 x 3 @ 65% of your 1 RM WOD: 30-25-20-15-10-5 GHD sit ups GHD Back extensions knees to elbows straight leg deadlifts 95/65# Cooldown: 30 4ct Flutter kicks, 30 Good morning darlings; Roll out and stretch

Warmup:  ROM, dynamic stretches, 5 mins of cardio – run, row, jump rope. (if you’re struggling with DU’s, then grab a rope and practice!) WOD: “Victoria” 5 Rounds 10 thrusters (95/65#) 14 box jumps (24/20″) 12 sumo deadlift high pulls (95/65#) 12 burpees 27 KB swings (53/35#) Cooldown: roll out and stretch

Warmup:  ROM, dynamic stretches, 15 diamond pushups, 20 squats, 30 situps, 5 min Max rep Double Unders WOD:  30 min AMRAP 500m Row 15 burpees 10 dips Cooldown: 50 Hollow Rocks, 50 Arch Rocks, Roll and stretch

Warmup: ROM, dynamic stretches, 15 ball slams, 10 burpees, 5 TTB Wod: 5 rounds for time 50 m sprint 15 Hand release Push-ups 50 m sprint 30 supermans (2 sec iso hold) 50 m sprint 45 squats There is a 200 m run penalty if you take any breaks during the reps, stop and get more »

Warmup: ROM drills, dynamic stretches, 10 dislocates with PVC, Burgener Warmup, 10 Snatch Pulls, 10 OH Squats, 10 Sn Balance, 200m Run Strength:  Snatch, deload 5/5/5 @ 40/50/60# WOD: 800m Run 10 Front Squats (65% 1RM) 1000m Row 8 FS (75% 1 RM) 100 Double Unders (4x singles) 6 FS (80% 1RM) Cooldown: Roll out more »

Warmup: ROM drills, dynamic stretches, 30 sec squat hold, 10 squats Strength: Back Squat, deload week Work: 5 x 3 @ 65% WOD: AMRAP 20 minutes: 30 KB Swings 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup:  ROM, dynamic stretches, 2 mins jump rope, 10 burpees, 20 ring rows WOD: “Gav” 6 Rounds 17 Pull-ups 75 Double Unders 10 Burpees Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 15 jumping squats, 15 push-ups, 3 x 30 seconds of battling rope WOD: 20 Min AMRAP 100m Broad Jumps, drop for 30 4-ct Flutter kicks Sprint back, drop for 30 push-ups Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 15 small to big/reverse, big to small arm circles, 25 sit ups, 25 pushups, 25 jumping squats WOD: For time: 25 In and Out’s 25 Wall Balls (20/14#) 25 Bicycle circles 250m Row 25 Reverse bicycle circles 25 Wall Balls 25 Crunchy Frogs 250m Row 25 Wide leg sit ups 25 more »