Warmup: ROM drills, dynamic stretches, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handrelease push-ups 10 Front Rack lunges (95/65#) 15 GHD sit ups Cooldown: Roll out and stretch

Warmup:  ROM drills, dynamic stretches, 10 push press with bar, 10 broad jump burpees WOD: 5 Rounds 8 Shoulder to Overhead (95/65#) 12 Kettlebell swings (53/35#) 16 Wall Ball (20/14#) Cooldown:  ab circuit from the board,  roll out and stretch

Warmup:  ROM, Dynamic stretches: 15 banded pass-thru’s and pull aparts, 10 Goodmorning + squats 3:00 Jump rope, work on doubles 3:00 bar hang with reverse grip (palms face toward you vs away)- goal is to accumulate 2:00 of actual hang time (you’ll basically have 1 min worth of rest/shake-out time) WOD: 3×3 Eccentric Pull Up more »

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 bar Strength: Deadlift 5 x 3 @ 65% WOD: 1 mile run Then every minute on the minute for 20 mins: 3 Sumo Deadlifts at 65% 1RM 5 push ups 7 4-ct mountain climbers Cooldown: Stretch, roll out

Warmup: ROM, dynamic stretches, 500m row, 15 jumping squats, 15 inch worms with push-up WOD: For time 15 Ring Dips (modify with bands) 20 Pull-ups 25 Lunges (each leg) 30 Box Jumps (24/20″) 35 KB swings (53/35#) 40 Double Unders 40 Wall Balls 35 sit ups 30 Back Extensions 25 Hang Squat Cleans (45/35#) 20 more »

Warmup:  ROM, Dynamic stretches, 5/side lunge with twist, 10/side leg swings, 2:00 Jump rope, 10 burpees Strength:  Bent Over Row, de-load 5 x 3 @ 65%   WOD:  2 Rounds 5:00 AMRAP With bar: 10 Bent over rows 10 Hang Power Cleans 10 Push Press 10 Roll Outs Rest 2:00 5:00 AMRAP With KB’s 10 Goblet more »

Warmup:  ROM, dynamic stretches, 500m row, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup to 60% of your 1 RM Work: 5 x 3 reps, de-load WOD: 3 Rounds 10 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 50 wtd Mason twists Cooldown: 50 arm haulers, roll out shoulders, roll more »

Warmup: ROM drills, big to little arm circles, 1 min butt kicks, 1 min high knees, 1 min jumping jacks WOD: 20 min AMRAP 10 Wall Balls (20/14#) 20 Double Unders   Cooldown: Pick an ab circuit from the board.

Warmup: Rom drills, dynamic stretches, 15 jumping jacks, 10 push-ups WOD: 3-5 rounds 800 m run 1 min burpees 400 m run 2 mins burpees 200m run 3 min burpees Cooldown: roll out and stretch