Warmup:  ROM, dynamic stretches, 10x 10 second squat holds to a jump, 15 jumping pull-ups, 400m run WOD: 5 Rounds 5 Bulgarian Split Squats with bar, each leg 10 Pullups 15 Box Jumps 20 Wall Balls Cooldown:  Roll out and stretch.

Warmup: ROM, dynamic stretches, 30 second handstand hold, 15 jumping squats, 30 sit ups WOD: 20 minutes AMRAP 3x handstand pushups 5x burpees 7x toes to bar 10x squats Cooldown: Roll out and stretch

Warmup: ROM Drills, 15 strict press with PVC, 400 m run, then max ring row hold, 20 hand release pushups, 20 sit ups Strength: Strict Press Warmup to 80% of 1RM Work: 10 x 3, :60-:90 rest WOD: For time 1000m row or 800m run Then 3 Rounds of 21 Front squats (95-135/65-95#) 14 Pull ups more »

Warmup: ROM, dynamic stretches, 30 seconds of high knees, butt kicks, jumping jacks WOD: “12 Days of Christmas” Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of more »

Warmup:  ROM, dynamic stretches, 10 med ball cleans, 10 dips, 10 pullups, 10 pushups WOD: For time: 30 medicine-ball cleans 20/14# 30 ring dips 30 medicine-ball cleans 20/14# 30 pull-ups 30 medicine-ball cleans 20/14# 30 push-ups 30 medicine-ball cleans 20/14# Cooldown:  30 Plank twists (each side), work on mobility

Warmup:  ROM, dynamic stretches, 10 decline pushups, 10 PVC thrusters Strength: Bench Press Warmup to 80% of your 1 Rep Max Work: 10 x 3 reps, with 60-90 seconds rest between sets. WOD:  10 Rounds for Max reps 30 sec burpees 30 sec rest 30 sec DB Thrusters (45/35#) 30 sec rest Cooldown:  roll out more »

Warmup:  ROM drills, dynamic stretches, 10 good mornings with a bar, 1 min wall sit Strength:  Deadlift Warmup: to 80% Work: 10 x 3 reps at 80% of your 1RM, rest 60-90 seconds between sets WOD: 20 min AMRAP 3 wall climbs 5 Sumo deadlift high pulls 15 cal row Cooldown: 50 Hollow rocks,  roll more »

Warmup:  ROM drills, dynamic stretches, 200m run, 15 Supine Ring Rows, 15 jumping squats WOD:  “Helen” 3 rounds for time: Run 400m 21 KB Swings (53/35#) 12 Pull-ups Cooldown: roll and stretch

Warmup: ROM, dynamic stretches, 2 mins jump rope, 15 jumping squats, 20 sit ups WOD: “Karen” 150 Wall Balls and 30-25-20-15-10 Sit ups 50-40-30-20-10 Double Unders Cooldown: Roll and stretch

Warmup:  ROM, dynamic stretches with PVC Passthroughs, 10 good morning + squat, 15 jumping squats, 5 around the world planks, 30 sec each of high knees and butt kicks WOD: 5 Rounds 5 Good Mornings (bar) 8 Burpees 15 Goblet Squats 200m Sprint Cooldown:  25 x Knee/elbow taps in plank, ea 2:00 Pigeon, ea., hamstring stretch, more »