Warmup: ROM drills, dynamic stretches, 10 ring rows, 15 step ups, 15 med ball cleans, 200m run Strength: Bent Over Rows 10 x 1-2 @ 85% 1 RM WOD: “Kelly” Five rounds for time of: Run 400m 30 box jumps (24″) 30 wall balls (20#) Cooldown:  Roll out and stretch

Warmup: ROM drills, dynamic stretches, :30 squat hold, 10 squats Strength: Back Squat 10 x 3 @ 85% 1RM WOD: AMRAP 20 minutes: 30 KB Swings 400m Run 50 3-way Crunches Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup:  ROM, dynamic stretches, run 400m, 5 pull-ups, 10 pushups, 15 jumping squats, 20 situps WOD: Tabata This! Tabata row Rest 1 minute Tabata squat Rest 1 minute Tabata pull-up Rest 1 minute Tabata push-up Rest 1 minute Tabata sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for more »

Warmup:  ROM, dynamic stretches, 15 jumping squats, 15 jumping lunges, 1o plank/reverse plank rolls with pushup WOD: 3 rounds for time 500m row 20 Atomic Situps 20 OH lunge steps 20 Hand release push-ups 20 Pullups Cooldown:  roll and stretch

Warmup:  ROM drills, dynamic stretches, 15 Hand release pushups, 20 situps, 30 second handstand hold, 15 Push Press with PVC Strength: Bench Press Warmup  to 80% of your 1 RM Work: 10 x 3 reps with 1 min rest WOD: 20 min AMRAP 15 Burpee Box Jumps (24/20#) 15 Wtd Lunges, each leg (35/25# plate held more »