Warmup: ROM drills, dynamic stretches, 15 air squats, 400m run Strength: Back Squat Warmup to 65% Find 1 Rep Max 1/1/1/1/1 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, 30 seconds of jumping jacks, high knees and butt kicks WOD: 5 Rounds: 30 second Handstand hold 30 second Squat Hold 30 second Plank 30 second Dead hang then 2 Rounds 60 Squats 50 Box Jumps 40 Sit ups 30 Pushups 20 Ring rows 10 Dips Cooldown: roll out and stretch, more »

Warmup: ROM, dynamic stretches, 10 jumping squats, 200m run, 30 hollow rocks, 30 arch rocks WOD: 3 rounds for time of: 250-meter row 21 back extensions 21 AbMat sit-ups 400-meter run Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 10 PVC pass thru’s.  4oom run – easy pace, do 15 jumping squats at the turn around point. WOD:  For time 21 Pullups, 9 Wall Balls, 400m Run 15 Pullups, 15 Wall Balls, 400m Run 9 Pullups, 21 Wall Balls, 400m Run Cooldown:  Roll out shoulders, calf and hip stretches

Warmup: ROM, dynamic stretches, 15 good mornings, 15 Front Squats – with PVC Strength: Front Squat 5 x 3 @ 65% WOD: 20 minutes AMRAP 3 handstand pushups 5 burpees 7 toes to bar 10 squats Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 20 side lunges, 15 Inchworms, 10 banded pull aparts, 500 m row 12:00 EMOM (use same bar – 45-95#, complete both the HPC and PP, time remaining in the minute is your rest) 3 Hang Power Cleans 3 Push Press WOD:  20:00 AMRAP 50 Double Unders 400M Run 15 GHD sit more »

Warmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 3 rounds of 20 Squats 10 lunges, ea 10 jumping lunges, ea 10 Jumping squats then 3 Rounds 20 KB swings 10 Step ups 400m run Cooldown:  Roll out and stretch

Warmup:  ROM, dynamic stretches, 15 ring rows, 20 squats, 25 situps WOD: 4 Rounds 500m Row 5 Pistols, ea leg 10 Pendley rows 1 min plank (first 30 secs touch hand to shoulder, alternate; last 30 secs lift one leg, alternate) Cooldown:  3 x 15 GHD back extensions; roll out and stretch

Warmup:  ROM, dynamic stretches, 20 side lunges, 15 Inchworms, 10 banded pull aparts, 500 m row 12:00 EMOM (use same bar – 45-95#, complete both the HPC and PP, time remaining in the minute is your rest) 3 Hang Power Cleans 3 Push Press WOD:  20:00 AMRAP 50 Double Unders 400M Run 15 GHD sit more »

Warmup:  ROM drills, dynamic stretches, 10 elevated ring rows, 25 Hand release pushups, 25 situps 15 Push Press with PVC Strength: Strict Press, deload 5 x 3 at 65% WOD: 20 min AMRAP 15 Box Jumps 15 Overhead Squats 500m Row Cooldown:  mobilize shoulders with banded stretches and lacrosse ball.