Warmup:  ROM drills, dynamic stretches, 10 elevated ring rows, 25 Hand release pushups, 25 situps 15 Push Press with PVC Strength: Strict Press 10 x 3 at 80% WOD: 20 min AMRAP 15 Box Jumps 15 Overhead Squats (75-95/45-65#) 500m Row Cooldown:  mobilize shoulders with banded stretches and lacrosse ball.

Warmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: 30:00 AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats, with bands Pushups Cooldown:  5 x Updog/Downdog, 2:00 ea side in Pigeon, banded shoulder stretches

Warmup:  ROM drills, dynamic stretches, 400 m run at moderate pace, 10 burpee pullups WOD: “Chelsea” EMOM for 30 minutes: 5 Pullups 10 Pushups 15 Squats Cooldown: use lacrosse ball on shoulders and back, roll out and stretch legs

Warmup:  ROM, dynamic stretches and banded pass throughs, 5 Lunges, 10 Kettlebell Swings,  15 Box Jumps WOD: 3 Rounds Barbell Complex 3x Hang Power Clean + Lunge + Lunge + Push Press, add weigh each round Rest 1:00 between sets Then Tabata:  Dumbbell thruster, with bands Rest 2:00 Tabata:  Double Unders Rest 2:00 Tabata:  Burpees Cooldown:  Roll more »

Warmup: ROM drills, dynamic stretches, 10 push ups, 15 DB side bends, 20 WTD sit-ups, 20 supermans Strength: Bench Press Warmup to 80% of 1RM Work:  10 x 3 rep 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 drills, dynamic stretches, 10 good mornings with bar Strength: Deadlift 10 x 3 @ 80% WOD: 1 mile run Then every minute on the minute for 20 mins: 3 Deadlifts at 65% 1RM 5 push ups 7 4-ct mountain climbers Cooldown: Stretch, roll out

Warm up: 500m row, 30 arch rocks, 30 hollow rocks WOD: 3 rounds 800m run 50 back extensions 50 sit ups Cooldown

Warmup: ROM, dynamic stretches, 500m row, 30 second wall sit, 10 Goblet squats, 15 Back extensions WOD: Tabata – 4 minutes :20/:10 Plank or Handstand Holds then 7 min AMRAP: 10 Pull-ups 15 Box Jumps Rest 2 minutes, then 12 min AMRAP: 8 Deadlift (95/65) 8 Hang Power Clean (95/65) 8 Push Jerk (95/65) Cooldown: more »

Warmup: ROM, dynamic stretches, 10 Thrusters and 10 Good mornings with bar, 200M run WOD: 7 Rounds 7 Handstand pushups 7 Thrusters (135/75#)* 7 Knee to Elbows 7 Deadlift (245/185#)* 7 Burpees 7 Kettlebell Swings (53/35#) 7 Pullups *Scale weight as needed Cooldown: Roll and stretch

Warmup:  ROM, 15 diamond pushups, 20 squats, 30 situps, 5 min Max rep Double Unders WOD:  30 min AMRAP 500m Row 15 burpees 10 dips Cooldown: 50 Hollow Rocks, 50 Arch Rocks, Roll and stretch