Warmup:  ROM, dynamic stretches, 10 lunge + twist, 30 seconds of high knees, jumping jacks and butt kicks WOD: 2 Minute AMRAP x 5 rounds with :30 rest between rounds 10 Alternating Jumping Lunges 5 Wtd V-ups 10 High knees Rest 2 Minutes 2 Minute AMRAP x 5 rounds with :30 rest between rounds 10 DB more »

Warmup: ROM, dynamic stretches, go through each of the eight movements from the WOD WOD: On an 16-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 more »

Warmup: ROM, dynamic stretches, junkyard dog, with PVC: 10 press, 10 clean pulls, 10 Front squats, 5 split jerk Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% WOD: 5 Rounds 15 Goblet squats 20 OH walking lunges 250m row Cooldown: Roll out and stretch

Warmup: ROM Drills, 400m run, 10 behind head press with bar Strength: Strict Press Warmup to 90% of 1RM Work – 10 x 2 with 60-90 seconds rest between sets WOD: 3 Rounds for time of: 500m Row 15 Hanging leg raises 400m Run 10 Ring pike ups Cool down: 50 4-ct flutter kicks, 50 more »

Warmup: ROM, dynamic stretches, hip opening complex, 10 burpee broad jumps, 400m run WOD: “Hansen” Five rounds: 30 Kettlebell swings 30 Burpees 30 GHD sit-ups Cooldown: roll out and stretch.

Warmup: ROM, dynamic stretches, 15 Smurf jacks, 200m farmers carry WOD: In teams of two, with only one person working at a time, complete: 100 Wall Balls (20/14#) 400 Meter Run* 100 Dumbbell Ground to Overhead 400 Meter Run 100 Burpees 400 Meter Run 100 Dumbbell Ground to Overhead 400 Meter Run 100 Wall Balls more »

Warmup: ROM, dynamic stretches, warmup to the working weight for SDHP’s and PP, go through each of the 5 movements and do 5 reps of each WOD: Fight Gone Bad! 3 rounds of: Wall-balls (20/14#) Sumo deadlift high pulls (75/55#) Box jumps 20″ Push presses (75/55#) Row (calories) In this workout, you move from each more »

Warmup: ROM, dynamic stretches, 15 good mornings, 15 straight legged deadlifts Strength: Deadlift Warmup to 90% of your 1 RM Work: 10 x 2 reps with one minute rest between rounds WOD: 20 minutes AMRAP 3x handstand pushups 5x burpees 7x toes to bar 10x squats Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 push ups, 15 DB side bends, 20 WTD sit-ups, 20 supermans Strength: Bench Press Warmup to 90% of 1RM Work:  10 x 2 rep with 60-90 seconds rest between sets WOD: 20 min AMRAP 15 Atomic Situps 20 Wall Balls 500m Row Cool down: roll out, stretch

Warmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: 30:00 AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats Pushups Cooldown:  5 x Updog/Downdog, 2:00 ea side in Pigeon, banded shoulder stretches