Warmup:  ROM drills, max strict pullups (20 supine ring rows), 30 hand release pushups, 30 sit-ups, 15 clean pulls, 15 front squats with PVC WOD:  “Elizabeth” For time 21-15-9 Squat Clean (135/95#) Ring dips Then 100 ski abs 50 V-ups 25 GHD sit ups Cooldown: roll out and stretch

Warmup:  ROM drills, dynamic stretches, max strict pull-ups or 20 ring rows, 20 Hand release pushups, 20 situps, 30 second handstand hold 15 Push Press with PVC Strength: Strict Press Warmup to 85% 1RM Work: 10 x 1-2 reps with 60-90 second rest between sets WOD: 20 min AMRAP 15 Burpee Box Jumps (24/20#) 15 more »

Warmup: ROM drills, dynamic stretches, 20 Push ups, 500m row Strength: Bench Press 10 x 1-2 @ 85% WOD: 10 x 250M sprint Row, 30 seconds rest between rounds Then 3 rounds of: 5 KB Snatch, each arm 15 Pullups Cooldown: 50 sit ups, roll out, stretch

Warmup: ROM drills, dynamic stretches, 15 arm circles (small to big, big to small), 15 push-ups, 15 dips, 15 press with bar WOD: EMOM for 8 mins, perform 10 barbell rows on bench (135/95#) rest 2 mins, then EMOM for 8 mins, perform 10 Barbell Floor Press (95/65#) rest 2 mins EMOM for 8 mins, more »

Warmup:  ROM drills, dynamic stretches, 20 shoulder circles, 20 jumping squats WOD: 5 Rounds for time: 20 Slam Balls 10 Push-ups 400m Run Cooldown: 100 4-ct flutter kicks

Warmup: ROM drills, dynamic stretches, 200 m run, 10 PVC Front squats, 15 PVC Push Press WOD: 15-12-10x reps; Thrusters (75/55#) Pull-ups 800m run Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 Good mornings, 20 KB swings, 30 sit ups Strength: Deadlift 10 x 1-2 @ 85% 1RM   WOD: 3 rounds 10 Turkish get ups (ea side) 20 One-armed KS swings (ea arm) 30 Med ball cleans Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 10 squats, 10 lateral lunges, 500m row Strength:  Front Squat 10 x 1-2 at 85% 1RM   WOD:  3 rounds 15 wall balls (20/14#) 50m walking lunges 15 wall balls 10 Back Squat (70% 1RM) Cooldown: 25 GHD situps, roll and stretch

Warmup: ROM drills, dynamic stretch, 15 burpee broad jumps WOD: 20 Min AMRAP 8 Deadlift (225-275/150-195#) 15 Double Unders Cooldown: 50 hollow rocks, 50 arch rocks, roll out and stretch

Warmup:  ROM, dynamic stretches, 20 push ups, 20 dips, 20 squats WOD:  3 Rounds for time 200m OH fast-walk with plate 15 Deficit Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: Roll out and stretch