Warmup:  ROM, dynamic stretches, 5 banded passthroughs and pull aparts 5 strict pull-ups, 10 pushups, 15 walking lunges Strength:  Bench press 5 x 3 at 65% of your max WOD:  3 Rounds 10 Burpees 15 Med ball cleans 20 OH walking lunges Cooldown: roll out legs with lacrosse ball, stretch  

Warmup:  ROM drills, dynamic stretches, 10 good mornings with a bar, 1 min wall sit Strength:  Deadlift, de-load 5 x 3 at 65% of max WOD: 20 min AMRAP 3 wall climbs 5 Sumo deadlift high pulls 15 cal row Cooldown: 50 Hollow rocks,  roll out and stretch

Go run for an hour. Enjoy the sunshine! I’ll be running the Cowtown Half Marathon

Warmup:  ROM, dynamic stretches, 500m row, perform 10 reps of each movement in the WOD. WOD:  3 Rounds; 1 min for each movement with 1 min rest Burpee to Jumping Lunge to Tuck Jump Alternating Toe Touches Side Skater Jumps Crab Kicks One-legged Hip Thrusters, 30 seconds each leg Cooldown:  5 x Updog/Downdog. Hip flexor more »

Warmup: ROM, dynamic stretches, 400m run or 500m row WOD: 60 Sit ups 50 Push Press (45/35#) 40 Lunges 30 Toes to Bar 20 Ring Dips 10 Hand Stand Push ups Cooldown: plank variations – 3 Rounds of 10 x knee taps, each side; 10 x knee to elbow, each side; 10 x opposite knee more »

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: Front Squat 5 x 3 at a medium weight 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, 500m row, 5 pull-ups, 15 diamond push ups Strength: Deload, Back Squat 5 x 3 @ 65% WOD: 4 rounds for time of: 400m Run 12 ring dips 24 Wall Balls Cooldown:  Roll out and stretch  

Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees, butt kicks WOD: For time Every 5 min for 40 minutes, alternate between the two: Row Double Unders Core: max wall sits, 100 4ct flutter kicks Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, PVC pass thru’s and shoulder stretches, 15 burpees WOD: 5 Rounds: Circuit 1: 10 Elevated pushups, pass through and then dip 10 KB Halos, each side Circuit 2: 5 Push-up shuffle, each side 400m Overhead Carry walk Rest 1 minute between rounds Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, max plank hold, 10 pull-ups, 20 jumping squats WOD: 2000m row then, 100 m walking lunges 100 DB floor press (AHAP) 100 sit ups (ab mat or GHD) Cooldown: Roll out and stretch