Warmup:  ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 400 m run Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you rest for more than 5 sec the more »

Warmup:  ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 500 m row Endurance: 1-set of Max Push-ups in 2:00, rest must be in the up position, if knees touch at anytime set is finished Endurance: more »

Warmup:  ROM, dynamic stretches, review and practice Med ball Cleans, 2 min Jump rope, 10 push ups, 15 KB swings WOD: “Tabata That” Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise: Med Ball Cleans (20/14#) Double-Unders Push-ups Kettlebell Swings (55/35#) Cooldown:  Ab circuit 3, work mobility

Warmup: ROM, dynamic stretches, 30 secs of jumping jacks, high knees and butt kicks. 10 burpees, 10 jumping squats WOD: 3 rounds for time of 500 m Row 25 Burpees 25 Box Jumps (24/20″) 400 m Run Cooldown:  50 4ct flutter kicks. Roll out and stretch

Warmup: ROM, dynamic stretches, do 3o seconds of each exercise from the WOD. WOD: On an 32-minute running clock, perform 1 minute each of: Squats rest 1 minute Push-ups rest 1 minute 20-inch box jumps rest 1 minute Pull-ups rest 1 minute Inverted burpees rest 1 minute Wall-ball shots, 20-lb. ball rest 1 minute Burpees more »

Warmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup, 10 walking lunges, 10 bent over rows with bar Strength: Snatch 5/5/3 @ 40/50/60% 1RM 3/3/3+ @ 70/80/90% 1RM WOD: EMOM for 20 mins Odd = 12 Alternating lateral lunges Even = 12 Bent over rows (95/65#) Cooldown: 100 4 ct Mountain Climbers Roll out and stretch

Warmup: ROM drills, dynamic stretches, 1 min deep squat hold, 30 seconds of squat jumps, 10 duck walk steps 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 more »

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

Warmup: ROM, dynamic stretches, 400m run, 5 stink bugs, 10 dips, 15 push-ups, 20 sit-ups WOD: 20 min AMRAP 5 handstand push-ups 10 TTB 15 elevated dips 20 back extensions Cooldown: roll and stretch

Warmup:  ROM, dynamic stretches, 500m row, 10 PVC OH squats on the wall, 10 lunges, 10 box jumps, 10 sit ups WOD: 4 rounds for time: 250m Row 10 Overhead Squats (75/55#) 10 Barbell Back rack step ups (75/55#) 10 Burpees Cooldown: 3 x 45 sec side plank hold, each side. Roll out and stretch. more »