Warmup: ROM, dynamic stretches, 25 burpees, 25 wall balls (20/14#) 5 Rounds of 10 Squats 10 sit-ups 10 push-ups 10 pull-ups 10 push-ups 10 sit-ups 10 squats Cooldown: roll and stretch

Warmup: ROM Drills, 10 good mornings + squat, 10 pull-ups, 10 push-ups Battling rope:  5:00 – :30 work/:30 rest WOD: 20 Min AMRAP 20 Wall balls 15 Floor KB press 100m Sprint Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup:  ROM, dynamic stretches, 10 decline pushups, 10 PVC thrusters Strength: Bench Press Spend 20:00 to find a new heavy single WOD:  10 Rounds for Max reps 30 sec burpees 30 sec rest 30 sec DB Thrusters (45/35#) 30 sec rest Cooldown:  roll out and stretch

Warmup:  ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 deadlifts with bar Strength:  Deadlift Spend 20:00 to find a new heavy single WOD:  3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 GHD situps Cooldown:  banded shoulder and hip stretches, roll out

Warmup:  ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD:  3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 GHD situps Cooldown:  banded shoulder and hip stretches, roll out

Warmup – ROM drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Back Extensions Cooldown: Roll and stretch

Warmup:  ROM, dynamic stretches, lunge with twist, arm circles, 15 squats WOD: 2 Rounds 25 Pullups 50 Burpees 75 Box Jumps 100 KB Swings 125 Squats   Cooldown:  forward fold + twist, roll out shoulders with ball

Warmup:  ROM, dynamic stretches, PVC pass throughs, 10 PVC Bent over rows, 10 Scap pull ups, 3:00 row, run or jumprope Strength:  Bent Over Row Spend 20:00 to find a new heavy single WOD:  For time: 250 m Row 12 Hang Power Cleans (65-125#) 25 Double Unders 12 Front Squats (same bar as HPC) 250 more »

Warmup: ROM drills, dynamic stretches, 15 air squats, 400m run Strength: Back Squat Spend 20 minutes to find a new heavy single 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, 15 inchworms, 15 burpees WOD: 3 rounds 10 Turkish get ups (ea side) 20 One-armed KB swings (ea arm) 30 Med ball cleans Cooldown: 100 ab mat sit ups, 100 supermans Roll out and stretch