Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 Clean pulls, 10 hang power cleans, 10 front squats, 5 Split Jerks Strength: Clean + Jerk, deload 5/5/5 @ 40/50/60% 1 RM WOD: 3 Rounds 1000m row 30 KB Swings 30 Wtd Supermans Cooldown: 30 side V-ups, each side. Roll out more »

Warmup:  ROM, dynamic stretches, 30 second handstand hold, 200m run Strength: Strict Press, de-load Work: 5 x 3 @ 65% 1 RM WOD: 10 minute AMRAP per station with 2 minute rest in between each station Round 1: 15 kettle bell swings 5 handstand push-ups 25 high knees ea leg for speed 5 pull ups more »

Warmup: ROM Drills, dynamic stretches, 1 min high knees, 1 min butt kicks, 15 inchworms WOD: 400m Run 15 burpee pullups 20 jumping squats 800m Run 15 Hand release push ups 20 lunges (ea leg) 1000m Row 15 dips 20 Goblet squats 1500m row Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, leg swings – front back/side to side, 200m Run, 15 jumping squats WOD: Run 800m Then 21, 18, 15, 12, 9 Wall balls (20/14#) Box Jumps (24/20″) Then 800m Run Cooldown: roll and stretch calves, shins and hamstrings

Warmup: ROM, dynamic stretches, 15 jumping squats, 15 push-ups WOD: 10 Min AMRAP 2 Turkish Get Up, each 20 Russian Kettlebell Swings 5 Burpees Rest 3 Minutes, then 20 Min AMRAP 100m Broad Jumps, drop for 30 4-ct Flutter kicks Sprint back, drop for 15 push-ups Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 15 push ups + knee taps, 500m row Strength: Bench press Deload – 5/5/3 @ 40/50/60% 3 rounds: 2 min work; 1 min rest of Mason twist, weighted (10 – 25#) Bear crawl Jump rope/Double Unders Then 3 rounds: :30 work :30 rest Banded sprints Supermans Knee tucks Cooldown: banded hip more »

Warmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats, 15 straight legged deadlift Strength:  Deadlift, deload 5 x 3 at moderate, warmup weight WOD: 20 min AMRAP 10 KB Swings 15 Burpees 10 Wall Balls Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 400M run, 25 sit-ups, 25 squats WOD:  3 Rounds of: 30 Leg Levers 25 Dips 20 4-ct Mountain Climbers 15 Dive Bombers 10 1-legged squats Cooldown:  Roll out and stretch

Warmup:  ROM, dynamic stretches, 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 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.