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 Weighted situps Cooldown:  banded shoulder and hip stretches, roll out

Warmup: ROM, dynamic stretches, 5 stink bugs, 10 banded lat pull-downs, 500m row Strength: Bent Over Row, de-load 5 x 3 @ 65% WOD: 20:00 AMRAP :30 Handstand hold 15 DB Snatch, each side 35 Abmat Sit-Ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 PVC thrusters, 10 Ring rows WOD: “Fran” 21-15-9 Thrusters (95/65) Pullups Finish with this ab circuit: 30 Bridge Up 30 Bird Dog, alt 30 Superman 30 Wipers 1:00 Plank 1:00 Side Plank, each side

Warmup: ROM drills, 800m run, 30 hollow rocks, 30 arch rocks WOD: 5 rounds 15 Wall Balls 30 Double Unders (4x Singles) Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 10 inchworms, 10 pushups, 10 burpees Strength: Bench Press, de-load 5 x 3 @ 65% WOD: 20:00 AMRAP 10 reps, each side of each, with DB’s: Single-arm row Side bends Curtsy Lunges Thrusters Flies Cooldown: Roll out and stretch

Warmup: ROM drills, 15 inchworms, 20 squats Strength: Back Squat, de-load Work: 5 x 3 @ 65% WOD: 10, 9, 8, 7….3, 2, 1 of Box Jumps GHD sit ups KB swings 250m Row Cooldown: Rollout and stretch

Warmup: ROM, dynamic stretches WOD: 5 Rounds for time: 1:00 Handstand Hold 7 Hip Extensions (no momentum) 14 Back Squat 21 TTB 400m Run Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, PVC pass thru’s and shoulder stretches, 15 burpees WOD: 5 Rounds: Circuit 1: 10 Elevated pushups, pass through and then dip 10 KB Halos, each side Circuit 2: 5 Push-up shuffle, each side 200m Overhead Carry walk Rest 1 minute between rounds Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 Banded pass throughs and pull aparts, 1:00 squat hold, 250m Sprint row 3 x :30 Battling rope WOD: 3 Rounds for Time: 7 Pull-ups 50 Squats 1000m Row Cooldown: Roll out and stretch

Warmup:  ROM  Drills,  10 PVC Dislocates, 20 jumping squats Strength:  Bent Over Row 10 x 1-3 @ 85% WOD: 50 weighted lunges, ea (35/25# DB) 800m Run 30 OH Bulgarian Split Squats, ea (35/25#) 400m Run 10 Strict Press (35/25# DB) 200m Run Cooldown: 25 GHD situps, mobilize