Warmup: ROM, dynamic stretches, 15 Jumping squats, 15 KB swings, duck walks around the gym WOD: 5 Rounds of 5 x Sled Push and Pull 5 One arm KB Snatch, each side (AHAP) 5 Wall Walk (Scaled=45 sec plank + 45 sec barbell hold overhead) Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 jumping squats, 800m run WOD: 20 Minute AMRAP 20 KBS (53#/35#) 30 Sit-ups 40 Double Unders Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 15 ring rows, 15 front squats with bar, 500m row Strength: Bent Over Rows 10 x 5,  @ 75% 1RM WOD: 3 Rounds 8 Front Squats @ 65% (Tempo 30×0) 15 KB swings (53/35#) 3 min row (for Cal) Cooldown: 25 GHD situps, 25 GHD Back extensions.

Warmup: ROM drills, dynamic stretches, 400m run, go through each of the movements and do 5 reps of each WOD: Filthy Fifty 2450 Box Jumps, 24″ box 50 jumping pull-up 50 KB swings 50 walking lunges (50 steps) 50 knees to elbow 50 push press, 45# 50 back extensions 50 wall balls 50 burpees 50 more »

Warmup: ROM, dynamic stretches, 400m run 5 Rounds 15 burpees onto a 10lb plate 15 4-ct Flutter kicks 50 double unders Cooldown: roll and stretch

Warmup:  ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD:  3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 GHD situps Cooldown:  banded shoulder and hip stretches, roll out

Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press Warmup to 65% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls 15 Bent Over Rows 200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup: ROM, dynamic stretches, calf stretches, 10 clean pulls, 10 Front squats Strength: Front Squat Warmup to 65% Work: 1/1/1/1/1 work up to find your new 1 rep max WOD: 2 minutes Double Unders 5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest Run 400m 5 rounds: 30 second max rep pushups, more »

Warmup: ROM drills, dynamic stretches 400m run 1 min max cal row 1 min max Double Unders 20 min AMRAP 5 handstand push-ups 10 pull-ups 15 box jumps Roll and stretch

Warmup:  ROM, dynamic stretches, 15 burpees, 15 Jumping Jacks WOD:  5 Rounds for time: 400M Run or 500m Row 10 Hang Power Cleans 15 Dips 20 Sit ups Cooldown: Roll Out and Stretch