Warmup: ROM, dynamic stretches, 10 strict press with bar, 20 lunges, 30 sec dead hang WOD: Bulgarian Split Squat 3×5/side @ AHAP No rest between sides Rest 2:00 between sets then 20 min AMRAP 200m farmers carry 100m walking lunge 30 sec handstand hold Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 seconds high knees, butt kicks, jumping jacks, 5 burpees WOD: 20 Min AMRAP 5 Burpee Broad jumps 400m run 1 min Plank hold Cooldown: Ab circuit 3, roll out and stretch

Warmup: ROM, dynamic stretches, 15 KB Swings with light weight, 10 hand release pushups, 5 Strict Pullups Strength:  Bent Over Rows 10 x 3 @ 85% of your 1RM WOD: AMRAP in 20 mins 15 KB Swings 15 HR pushups Cool down: 100 4-ct Flutter kicks, 100 Arm haulers Roll out and stretch

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

Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks. 1 mile run, easy to moderate pace WOD: Partner WOD: 100 cal row 40 pullups 50 atomic situps 200 cal row* 50 atomic situps 40 pullups 100 cal row* Trade off however you’d like. Partner not working will hold planks, alternating more »

Warmup: ROM, dynamic stretches, 400m run, 5 push ups, 10 dips, 15 sit-ups, 20 Superman’s WOD: 10:00 AMRepsAP Burpees rest 2:00, then 20 min AMRAP 5 hand-release push-ups 10 TTB 15 elevated dips 20 back extensions Cooldown: roll and stretch

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:  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 Push Press (70% 1RM) Cooldown: 25 GHD situps, roll and stretch

Warmup: ROM Drills, 15 strict press with PVC, 400 m run, then max pull-ups or 25 Negative pull-ups, 25 hand release pushups, 25 sit ups Strength: Strict Press Warmup to 80% Work: 10 x 3 reps with 60 – 90 seconds rest between sets WOD: For time 1000m row or 800m run Then 3 Rounds more »

Warmup: ROM drills, dynamic stretches 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back 100 Kettle bell Figure 8’s 100m Med ball Run (20/14#) 100 air squats 100m walking lunges Cooldown: Roll out and stretch