Warmup:  ROM, dynamic stretches, 10 pushups, 20 ring rows, 30 sit ups, 250m sprint row WOD: 3 rounds of 7 dumbbell bench presses, AHAP 5 x :30 L-sit hold 3 strict pull-ups Then, Row 1,000 m for time

Warmup: ROM drills, 15 front squats, 15 Cleans Strength:  Front Squat 10 x 2-3 @ 80% WOD: 3 Rounds 8 Back 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, 10 PVC Dislocates,  PVC shoulder stretches, 5 forward rolls, max handstand hold (partner up and have your partner hold your legs, switch when you come down) WOD: 3 rounds 5 Skin the Cat 10 Strict Pull-ups 15 Wall Climbs 20 Pistols (Alternating legs) Cooldown:  Shoulder stretches, hip opening, roll and finish stretching

Warmup:  ROM drills, 15 arm circles (small to big, big to small), 15 jumping jacks, banded duck walks WOD:  For time 800m run 30 Wall Balls 400m run 40 GHD sit ups 200m run 50 Double Unders Cooldown: 50 ab mat situps, 50 supermans, roll and stretch.  Pin point sore areas and work them well.

Warmup: ROM Drills, 400m run, 10 behind head press with bar Strength: Strict Press Warmup to 85% of 1RM Work – 10 x 2 with 60-90 seconds rest between sets WOD: 3 Rounds for time of: 500m Row 15 Hanging leg raises 400m Run 10 Ring pike ups Cool down: 50 4-ct flutter kicks, 50 more »

Warmup: ROM, dynamic stretches, 10 Good mornings, 20 KB swings, 30 sit ups Strength: Deadlift 10 x 1-2 @ 85% 1RM   WOD: 3 rounds 10 Turkish get ups 20 One-armed KS swings (ea arm) 30 Med ball cleans Cooldown: Roll out and stretch

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 Pushups, 15 sit-ups, 15 jumping pull-ups Strength: Bench Press Warmup to 80% 10 sets of 3 reps WOD: AMRAP in 20 minutes 20 – Wall Ball Sit ups 15 – Burpees 10 – Prison cell push-ups 5 – Pull-ups Cooldown: Roll out and stretch

Warmup: ROM drills 500m Row WOD: 2 min plank 45 sec side plank, each side 25 Pull-ups 25 WTD sit ups (at least 10#) 25 dive bombers 50 cal row 50 hand release push-ups 50 GHD Back extensions 25 leg levers 25 arm haulers 25 knees to elbows in side plank, each side 50 4-ct more »

Warmup: ROM, dynamic stretches, 5 min jump rope or 800 m run WOD: 20 Min AMRAP 10 Med ball cleans 10 Ring Dips 10 Burpee Pull-ups Core: 2 sets of 25 GHD sit ups Cooldown: Roll out and stretch