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, 5 burpees WOD: 2 rounds 10 Pull Ups 20 Burpees 30 Alternating Step Ups 40 Kettlebell Swings 500m Row or 400m Run Cooldown:  Roll out and stretch – shoulders and chest

Warmup:  ROM, dynamic stretches, 5 x Jump Rope :20 singles/:40 double unders then 20 Squats 20 Step Ups @ 20″ 20 Scap Pull Ups 10 Inchworm + Push Up 1/side Hip Opener Complex 2 WOD:  For time: 25 Double Unders (4 x singles) 12 Hang Power Cleans (95-135/65-95#) 25 Double Unders 12 Front Squats (same as more »

Warmup: PVC passthru’s, max plank hold, 20 push ups, 20 dips WOD: 3 rounds 10 Ring Pushups 20 GHD situps 30 KB Figure 8’s 1 min banded run Cooldown:  Roll out and stretch

Warmup: ROM, dynamic stretches, 5 x 200m easy run/200m hard run then 20 Squats 10 Jumping Squats 10/side Arm Circles 5 Chin Ups 5 B-Roll Deadlift 10 x 3 @ 80 % 1 RM WOD: 5 Rounds 200m Sprint 10 Pull Ups 20 Kettlebell Side bends, each side Cooldown: Roll and Stretch  

Warmup: ROM drills, dynamic stretches, 10 ring rows, 15 step ups, 15 med ball cleans, 200m run Strength: Bent Over Rows 10 x 3 @ 80% 1 RM WOD: “Kelly” Five rounds for time of: Run 400m 30 box jumps (24″) 30 wall balls (20#) Cooldown:  Roll out and stretch

Warmup:  ROM drills, max bar hangs, 20 arch to hollow swings on bar (focus on opening and closing of shoulders), 10 squat cleans with PVC, 20 sit ups WOD:  21-15-9 Body blasters (burpee + pullup + knees to elbow) Front Squats (95-135/65-95#) Cooldown:  Banded shoulder and hip mobility work, roll out and stretch

Warmup: ROM drills, 5 handstand pushups, 1 min jumping jacks WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run Note: Tabata is 8 rounds of 20 sec work/10 sec more »

Warmup: ROM drills, 500m row, 60 sec Hollow Rocks, 20 sec rest, 60 sec Hollow Hold WOD: EMOM for 10 mins of 3 floor press (95/65#) then 5 Rounds 250M row sprint 10 db rows (35/25#) Cool-down: Frog stretch, pigeon stretch hold each for 1 min

Warmup: ROM drills, dynamic stretches, :30 squat hold, 10 squats Strength: Back Squat 10 x 3 @ 80% 1RM WOD: AMRAP 20 minutes: 30 Wall balls 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders