Warmup:  ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Strength: Deadlift Warmup to 85% of your 1RM Work: 10 x 3 reps with 60-90 seconds between sets WOD:  20 min AMRAP 500m row 15 KB Sumo DL high pulls (53/35#) 8 DB Press AHAP Cooldown: more »

Warmup: ROM, dynamic stretches, 15 banded good mornings, 400m run Team WOD 10 Rounds With an empty bar for all…(45/35#) 5 good morning 10 jump squats 20 lunges (each leg is 1) Partner does shuttle runs until round is completed. Partner 1 does bar work, partner 2 does shuttle runs until P1 is finished. For more »

Warmup: ROM drills, dynamic stretches, 5 x gym length sled push/pull WOD:  AMAP in 11:00 800m Run 75 Squats 50 Sit Ups 25 Push Ups as many Burpees as possible in time remaining. Count ALL reps completed in under 11 minutes (squats + sit ups + push ups + burpees) as your score. Rest 5:00, more »

Warmup: ROM drills, dynamic stretches, 10 HR pushups, 20 lunge steps, 30 sit-ups WOD: “Kelly” Five rounds for time of: Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball Cool down: banded shoulder stretch, hip flexor stretch, roll out.

Warmup: ROM drills, dynamic stretches, 15 ring rows, 15 front squats with bar, 500m row Strength: Bent Over Rows 10 x 3, start with easy weight and build each round until the 3rd rep is challenging.  Finish rounds at that weight WOD: 3 Rounds 8 Front Squats @ 65% (Tempo 30×0) 15 KB swings (53/35#) more »

Warmup:  ROM, dynamic stretches, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup to 60% of your 1 RM Work: 10 x 3 reps We’re lightening it up so you can focus on DEPTH and TEMPO. 20×1 WOD: 5 Rounds 5 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 30 wtd more »

Warm up: ROM drills, dynamic stretches, 3 rounds of 3 vertical jumps 3 squats 3 burpee broad jumps WOD: “Tabata Something Else” 8 rounds of each; 20 secs of work: 10 seconds rest. Of: Pull-ups Push ups Sit ups Squats Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 400m run, 5 stink bugs, 10 dips, 15 push-ups, 20 sit-ups WOD: 20 min AMRAP 5 handstand push-ups 10 TTB 15 elevated dips 20 back extensions Cooldown: roll and stretch

Warmup: ROM, dynamic stretches, 10 pushups, 15 sit ups, 20 squats WOD: 4 rounds, 1 min at each station Row for Calories Wall Balls Hip Extensions Push Press (95/65#) Plank ups Sit ups Rest Cooldown: Roll and Stretch

Warmup:  ROM drills, dynamic stretches, 15 Hand release pushups, 20 situps, 30 second handstand hold, 15 Push Press with PVC Strength: Strict Press Warmup  to 80% of your 1 RM Work: 10 x 3 reps with 1 min rest WOD: 20 min AMRAP 15 Burpee Box Jumps (24/20#) 15 Wtd Lunges, each leg (35/25# plate held more »