Warmup:  ROM, dynamic stretches, 10 banded passthroughs, 3 around the world planks – 15 sec hold each side, 10 weighted jumping squats WOD: 5 Rounds for Time 5 pushups 7 DB push press 9 Med ball cleans 12 KB Swings 400m run, fast cadence Cooldown:  Roll out and stretch

Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: 5/5/3 @ 40/50/60% 1Rm Work: 1/1/1/1/1 work up to find new 1 rep max WOD: 5 Rounds 5 Burpees 10 Pullups 15 GHD situps 20 Double Unders 500m Row Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 15 Good mornings, 15 Straight leg DL with bar Strength:  Deadlift Warmup to 65% then, 5 x 1 working up to get a new heavy 1 Rep max 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) more »

Warmup:  ROM, dynamic stretches, run 400 m Death by:  Five the first minute, go up by 5 every minute on the minute. Double unders Sit ups (ab mat or GHD) Back Extensions Cooldown:  5 x Updog/Downdog combos    

Warmup: ROM drills, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Rack lunges (95/65#) 15 TTB Roll out and stretch

Warmup:  ROM, dynamic stretches, 800m run, 5 planche pushups, 5 scap pull-ups, 10 arm circles, 10 banded pass throughs, 5 heavy turkish get ups/ea, 50m Overhead KB walk WOD: For time: 21 Hang Power Cleans (95/65) 21 Burpees 21 Pull Ups 15 Front Squats (95/65) 15 Burpees 15 Pull Ups 9 Push Presses (95/65) 9 Burpees 9 Pull more »

Warmup:  ROM, dynamic stretches, 10 PVC pass thru’s, junkyard dog, Burgener warmup, 5 pull-ups or 10 ring rows, 10 push-ups, 15 squats Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: Find a new 1 Rep Max 1/1/1/1/1 3:00 AMRAP of: 5 Kettlebell Goblet Squat – Heavy 10 Push Ups Rest 1:00, then 3:00/AMRAP of: 10 American more »

We’re maxing again!!  Eat and sleep well! Warmup: ROM drills, dynamic stretches, 15 air squats, 400m run Strength: Back Squat Warmup to 65% Find 1 Rep Max 1/1/1/1/1 WOD: 60 double unders 600M row 40 double unders 400M row 20 double unders 200M row (Modify with 4x singles) Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 10 Kang Squats with PVS (GM to Sq/Sq to GM), 5 box jumps, 5/side side lunge, 5/side mountain step ups, 5/side grasshopper, 5 around the world planks WOD: 5 Rounds for time: 4 GM with bar – explosive 15 Front squats (60% BW) 500m Row Cooldown: 5o sit ups. Roll out 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 then 12 Min EMOM 10 Russian KB Swings 3 Burpees Cooldown:  Updog/downdog + walk the dog combos x 5