Warmup: ROM, dynamic stretches, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 KB swings 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.

Warmup:  ROM, dynamic stretches, 10 banded pass thru’s and pull aparts, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: 5 Rounds for time 50 walking lunges 15 push-ups Cooldown: get outside and go for a nice long run.

Warmup:  ROM, dynamic stretche, 15 diamond pushups, 20 squats, 30 situps, 5 min Max rep Double Unders WOD:  30 min AMRAP 500m Row 15 burpees 10 dips Cooldown: 50 Hollow Rocks, 50 Arch Rocks, Roll 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 85% Work:  10 x 1 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 drills, 10 good mornings with bar, 15 jumping squats, 20 decline pushups Strength: Deadlift Warmup to 85% 1Rm 10 x 3 @ 85%, with :60 sec rest between sets   WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 15 med ball sit ups Cooldown: 50 floor wipers, 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 WOD:  3 Rounds for time 10 Jumping lunges 20 Wtd Calf Raises 10 Burpees 20 Windshield Wipers 10 Jumping Squats 20 Ring Pikes 30 Wall Balls Cooldown: 5x Updog and Downdog, spend at 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, 10 burpee broad jumps WOD: Tabata – Spend all four minutes doing one exercise before moving onto the next. 1 min Rest/Transition Back Plank – wtd Plank – 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, 10 burpee broad jumps WOD: 20 AMRAP 10 Pistols (alt) 10 HSPU’s 10 TTB 10 Burpee box jump overs

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms, Junkyard dog, Burgener Warmup Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 70/80/90% WOD: 4 Rounds 10 Pullups 400m Sprint 25 Sit ups Cooldown:  work pecs and shoulders with lacrosse ball, hip more »

Warmup: ROM, dynamic stretches, 1 min deep squat hold, 10 jumping squats, 10 push-ups Strength: Back Squats Warmup to 85% of your 1 rep max Work: 10 x 3, rest 60-90 seconds between each set WOD:  3 Rounds for time 250m Row 15 Decline Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: more »