Warmup:  ROM, dynamic stretches, 20 squats, 15 step ups, 10 scap pull ups, 5 inchworms + push-up Strength:  Clean & Jerk, de-load 3 x 5 at manageable, warmup weight WOD:  “Cindy” 5 Pullups 10 Pushups 15 Squats   Cooldown:  Roll out and stretch

Warmup: ROM, dynamic stretches, 10 PVC pass throughs, 20 jumping squats, 10 jumping pull-ups, 200m run Strength: Back Squat, deload Work – 5/5/5 @ 40/50/60% 1RM Slow tempo WOD: 3 Rounds for time 400m Run 20 Overhead Squats (65/45#) 10 Pullups Cooldown: 25 wtd situps, 20 wtd back extensions, roll out and stretch

Warmup: ROM. Drills, dynamic stretches, 20 push ups, 1 min jump rope, 15 sit-ups 5 x 3 Hang Power Cleans. Build on weight for each round, :90 rest WOD: “Annie” 50-40-30-20-10 Double unders Sit ups Cooldown: roll out and stretch. Focus on calves and achilles

Warmup:  ROM, Dynamic stretches, 5/side lunge with twist, 10/side leg swings, 2:00 Jump rope, 10 burpees WOD:  2 Rounds 5:00 AMRAP With bar: 10 Bent over rows 10 Hang Power Cleans 10 Push Press 10 Roll Outs Rest 2:00 5:00 AMRAP With KB’s 10 Goblet Squats 10 one-arm Snatch 10/ea. Side bends 10 KB swings Rest more »

Warmup:  ROM, Dynamic stitches, hip openers, 10 Goodmorning + squats, 10 side lunges, 10 ring rows, 10 pushups, 400m run WOD: 10:00 AMRAP 4 KB Single Arm Snatch, ea side AHAP 8 Burpees 12 Situps Rest 5 minutes, Then 10:00 AMRAP 10 Russian Kettlebell Swings 53/35# 100m Sprint (fast cadence/turnover) Cooldown:  smash shoulders, abs and more »

Warmup:  ROM, dynamic stretches, hip openers, 400m run, 20 box jumps, 10 inchworms, 5 OH squats with bar, Burgener warmup with PVC Strength:  Snatch Warmup, then 3/3/3+ @ 70/80/90% WOD: 2 Rounds for time 10 Hang Power Cleans 20 Push Press (same bar) 40 Step Ups 80 Double Unders Cooldown:  Roll out and stretch

Warmup: ROM Drills, dynamic stretches, 15 strict press with PVC, 400 m run Strength: Strict Press Warmup to 90% Then 10 x 1-2, :60-:90 second rest between sets WOD:  For time 1000m row or 800m run Then 3 Rounds of 25 squats 7 Bent over rows (75-125/45-95#) Then 1000m row or 800m run Cooldown: roll more »

Warmup:  ROM, dynamic stretches, run 400m, 5 pull-ups, 10 pushups, 15 jumping squats, 20 situps WOD: Tabata This! Tabata row Rest 1 minute Tabata squat Rest 1 minute Tabata pull-up Rest 1 minute Tabata push-up Rest 1 minute Tabata sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for more »

Warmup:  ROM, dynamic stretches.  1 min each: jumping jacks, high knees, butt kicks, then 50 supermans, 25 sit-ups WOD:  3 Rounds for time: 800m run 50 Back extensions 50 Sit-ups Cooldown:  Updog/downdog + walk the dog combos x 5

Warmup:  ROM, dynamic stretches, 15 jumping squats, 15 jumping lunges, 1o plank/reverse plank rolls with pushup WOD: 3 rounds for time 500m row 20 Atomic Situps 20 OH lunge steps 20 Hand release push-ups 20 Pullups Cooldown:  roll and stretch