Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD: 4 Rounds for time 15 burpee box jumps 20 Wall Ball sit ups 25 Back extensions 400m run Endurance Athletes workout will be on the board. Cool down: cat and cow stretches, more »

Warmup:  ROM drills, dynamic stretches, 10 PVC wide grip press + behind the neck press + pass through, 25 Hand release pushups, 25 sit-ups, With bar:  10 Front squats, Clean Pulls, 5 Jerks Strength:  Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 to find a new 1RM WOD: 3 rounds for time 500m row 20 more »

Warmup: ROM, dynamic stretches, 10 pass throughs and pull apart, 3 x 30 second handstand holds – rest 1 minute between each Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to a new 1 rep max WOD: For time 21-15-9 Deadlift @ 60/70/80% of your 1 RM Box Jumps Push-ups

Warmup: ROM, dynamic stretches, 10 PVC pass thru’s.  4oom run – easy pace, do 15 jumping squats at the turn around point. WOD:  For time 21 Pullups, 9 Wall Balls, 400m Run 15 Pullups, 15 Wall Balls, 400m Run 9 Pullups, 21 Wall Balls, 400m Run Cooldown:  Roll out shoulders, calf and hip stretches

Warmup:  ROM, dynamic stretches, 10 banded passthrus and pull apart, 10 push-ups, 20 sit ups, 400m run WOD: 10, 9, 8…3, 2, 1 Around the Worlds Bench Press (85% of 1 RM) GHD Sit-ups Calorie Row Cooldown: 50 Supermans, Roll and stretch

Bring your jump rope today! Warmup: ROM drills, dynamic stretches, 30 sec each of jumping squats, high knees, butt kicks WOD: 2 rounds for time 800 m run 30 box jumps 400 m run 60 double unders (4x singles, work doubles) Cooldown:  work calves and achilles on roller/stick

Warmup:  ROM, dynamic stretches,  Front rack banded shoulder stretch – 2:00 each side, then 10 of each: banded pass thru’s and pull aparts, planche push ups, narrow push ups, scap push ups, split lunge with 5:1 tempo, supine roll to straddle Strength:  Bench Press Max Warmup to 65%, then 1/1/1/1/1 working up to a new more »

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms, 30 sec deep squat hold, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: Warm-up to 65% 1 RM Work: 1/1/1/1/1 Find a new 1 Rep Max WOD: 4 Rounds 200m run 10 more »

Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks. 1 mile run, easy to moderate pace WOD: Partner WOD: 50 cal row 40 pullups 30 push-ups 20 atomic situps 50 cal row* 20 pullups 30 push-ups 40 atomic situps 50 cal row* Reps are cumulative. Partner not working will hold more »

  Warmup:  ROM, dynamic stretches – hip opening stretches, 5 rds of :30 work/:30 rest of row or jump rope, leg swings, up dog/down dogs WOD:  3 Rounds for time: 400m run 5 Sumo Deadlift (95-185#) 6 KB/DB 1 arm Clean and Press (53/35), ea 7 Negative Pullups 5:1 Max rep of strict handstand pushups more »