Warmup: ROM, dynamic stretches, 15 good mornings with bar, 20 slam balls, 20 reverse lunge steps Strength: Strict Press 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 more »

Warmup:  ROM, dynamic stretches, run around Warren park pond and back WOD: 3 Rounds of: 30 Leg Levers 25 Dips 20 4-ct Mountain Climbers 15 Dive Bombers 10 1-legged squats Cooldown:  Roll out and stretch  

Warmup:  ROM, dynamic stretches, 5 min Row, Run or Jump rope 15 KB Swings 10 KB Goblet Squat 15 Inchworm 15/side Mountain Climber Step ups 10/side Lunge with twist Team WOD: Run 200m each (relay – team takes turns running 200m at a time) 150 Thrusters (with bar) 100 Box Jumps 24/20″ 50 pull-ups Run 200m each (relay) more »

Warmup:  ROM, dynamic stretches, 20 ball slams, 15 med ball cleans WOD: 4 rounds, 3 reps of each:  Barbell Complex (start with bar, add weight each round) Power cleans + Front Squats + Push Press Then 5 Rounds of: 10x 20m Shuttle Run (touch the ground at each end) 10/side Walking Lunge 10 KB swings Cooldown: more »

Warmup:  ROM, dynamic stretches, 10 decline pushups, 10 PVC thrusters Strength: Bench Press Warmup to 80% of your 1 Rep Max Work: 10 x 3 reps, with 60-90 seconds rest between sets. WOD:  10 Rounds for Max reps 30 sec burpees 30 sec rest 30 sec DB Thrusters (45/35#) 30 sec rest Cooldown:  roll out more »

Warmup:  ROM drills, dynamic stretches, 10 good mornings with a bar, 1 min wall sit Strength:  Deadlift Warmup: to 80% Work: 10 x 3 reps at 80% of your 1RM, rest 60-90 seconds between sets WOD: 20 min AMRAP 3 wall climbs 5 Sumo deadlift high pulls 15 cal row Cooldown: 50 Hollow rocks,  roll more »

Warmup: ROM drills, dynamic stretches 400m run 1 min max cal row 1 min max Double Unders 20 min AMRAP 5 handstand push-ups 10 pull-ups 15 box jumps Roll and stretch

Warmup: ROM, dynamic stretches, 10 squat jumps, 20 hollow rocks, run 400 m Death by: Double unders Sit ups Five the first minute, go up by 2 every minute on the minute. Keep going until you can no longer finish your reps within the minute.  When done, move onto sit-ups.

Warmup:  ROM drills, dynamic stretches, 400 m run at moderate pace, 10 burpee pullups WOD: “Chelsea” EMOM for 30 minutes: 5 Pullups 10 Pushups 15 Squats Cooldown: use lacrosse ball on shoulders and back, roll out and stretch legs

Warmup:  ROM, dynamic stretches, 10 behind the head band pulls, Junkyard Dog, Burgener Warmup Strength:  Snatch Warmup:  5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD:  20 min AMRAP 16 DB Cleans (AHAP, use same weights for all exercises) 14 DB Push Press 12 Weighted Split Squat Cooldown:  Roll out and stretch