Warmup: ROM drills, dynamic stretch, 15 burpee broad jumps, 800m run 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, 25 hollow rocks, 25 arch rocks, 30 sec Jumping jacks, high knees, butt kicks WOD: 4 Rounds Barbell Complex – 10 reps each, with bar (45/35#) Deadlift; Bent Over Row; Upright Row; Strict Press 30 sec Battling Rope 30 Wall Balls 400m Run Cooldown:  Roll out and stretch

Warmup:  ROM, dynamic stretches, 10 decline pushups, 10 PVC thrusters Strength: Bench Press Warmup to 80% of your 1 Rep Max Work: 10 x 3 reps, with 60-90 seconds rest between sets. WOD:  10 Rounds for Max reps 30 sec burpees 30 sec rest 30 sec DB Thrusters (45/35#) 30 sec rest Cooldown:  roll out more »

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, dynamic stretches, 30 seconds of butt kicks, high knees, jumping jacks WOD: 30 minute AMRAP 400m run 15 Burpees 10 GHD situps Cooldown: 50 Hollow Rocks, 50 Arch Rocks, roll out and stretch

Warmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Knees to Elbows 10 KB Swings 15 Pushups 10 Wall Balls 5 Elevated box or ring dips Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 push ups, 15 DB side bends, 20 WTD sit-ups, 20 supermans Strength: Bent Over Rows Warmup to 85% Work:  10 x 1-2 reps with 60-90 seconds rest between sets WOD: 20 min AMRAP 15 Atomic Situps 20 Wall Balls 500m Row Cool down: roll out, stretch

Warmup:  ROM, dynamic stretches, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup to 60% of your 1 RM Work: 10 x 3 reps Focus on DEPTH and TEMPO. 20×1 WOD: 5 Rounds 5 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 30 wtd Mason twists Cooldown: 50 arm haulers, roll more »

Warmup: ROM, dynamic stretches, 400m run or 500m row WOD: 60 Sit ups 50 Push Press (45/35#) 40 Lunges 30 Toes to Bar 20 Ring Dips 10 Hand Stand Push ups Cooldown: plank variations – 3 Rounds of 10 x knee taps, each side; 10 x knee to elbow, each side; 10 x opposite knee more »

Warmup: ROM drills, dynamic stretches, 10 push-ups, 400 m run WOD: Circuits 2 minutes work for each exercise; 1 minute rest/transition 3 rounds Max calorie row Ball slams Sit ups Battling rope Med Ball Cleans 100m Runs Cooldown: Roll out and stretch