Warmup: ROM, dynamic stretches, 10 x banded pass-throughs and pull-aparts, 10/each leg swings – test your balance here, Junkyard dog, Burgener Warmup Strength: Snatch – de-load 5/5/5 @ 40/50/60% 1 RM No max reps WOD: 20 Min AMRAP 200m run 15 SDHP (75#/55#) 15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and more »

Warmup: ROM, Dynamic stretches, 10 x banded pass through’s and pull aparts 10/ea leg swings 800m Run WOD: 15 Min AMRAP 15 Pullups 10 Sumo Deadlifts 200 m Run Rest 2:00, then 15 Min AMRAP: 10 Wall Ball sit-ups 20 Back extensions 30 Lunge + Press, alt Cool down: Roll & Stretch  

Warmup:  ROM, dynamic stretches, 30 jumping jacks, 30 RKB swings WOD: For time: 21-18-15-12-9-6-3 Kettlebell swings Box jumps Rest 2:00, Then For Time: (10 min time cap) 40-30-20-10 Wall Balls 20-15-10-5 Med Ball Cleans Cooldown:  Roll out and stretch

Warmup: ROM, dynamic stretches, 10 banded pass thru’s, 10 banded pull-aparts, 10 leg swings, each leg, 4oom run – do 15 jumping squats at the turn around point. WOD: DB/KB Thrusters for 1:00, then For time 21 Pullups, 9 Wall Balls, 400m Run 15 Pullups, 15 Wall Balls, 400m Run 9 Pullups, 21 Wall Balls, more »

Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 banded pass throughs, 15 push ups, 500m row Strength: Bench press, de-load Work: 3 x 5 @ 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 more »

Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar Strength: Deadlift, de-load 5/5/5 @ 40/50/60% 1RM WOD: 20 Min AMRAP 10 KB Swings 10 DB Press 10 Burpees 100m sprint Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 inchworms, 30 seconds of high knees and butt kicks WOD: 20 min AMRAP 8 Turkish get ups (each side) 400m run Core: 25 v-ups, 50 supermans, 2 min plank hold Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 500m row, 30 second wall sit, 10 Goblet squats, 15 Back extensions WOD: 7 min AMRAP: 10 Pull-ups 15 Box Jumps Rest 2 minutes, then 12 min AMRAP: 8 Deadlift (95/65) 8 Hang Power Clean (95/65) 8 Push Jerk (95/65) Cooldown: 3 x 10 pass the block abs, roll out and more »

Warmup: ROM, dynamic stretches, 800m run, 15 jumping squats WOD: 4 Rounds: 10 Thrusters (65/55) 15 Wall Balls (20/14) 200m Sprint 2 min Rest Cooldown: roll out and stretch

Warmup:  ROM, dynamic stretches, 5 high jumps, 15 burpees, 20 mountain climbers Strength: Snatch, deload WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches (15/10#) Cooldown:  Updog/downdog x 5, roll out