Warmup: ROM, dynamic stretches, 1 min deep squat hold, 10 jumping squats, 10 push-ups Strength: Back Squats Warmup to 75% of your 1 rep max Work: 10 x 5, rest 60-90 seconds between each set WOD:  3 Rounds for time 250m Row 15 Decline Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: more »

Warmup: ROM Drills, 400m run, 25 sit ups WOD: 3 Rounds for time of: 500m Row 15 TTB 400m Run 10 Ring dips Cool down: 50 4-ct flutter kicks, 50 super mans

Warmup: ROM, dynamic stretches, 5 banded pull aparts, 15 burpees WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run 100 squats Cooldown:  stretch and roll out achilles and calves.  Use lacrosse ball on shoulders

Warmup: ROM drills, 15 arm circles (small to big, big to small), 15 push-ups, 15 dips, 15 press with bar WOD: EMOM for 8 mins, perform 10 barbell rows on bench (135/95#) rest 2 mins, then EMOM for 8 mins, perform 10 Barbell Floor Press (95/65#) rest 2 mins EMOM for 8 mins, perform 10 more »

Warmup:  ROM drills, dynamic stretches, max strict pull-ups or 20 rows, 20 Hand release pushups, 20 situps, 30 second handstand hold, 15 Press with PVC Strength: Strict Press Warmup to 65%, then work up to a new heavy single 5 x 1 WOD: 20 min AMRAP 15 Burpee Box Jumps (24/20#) 15 Wtd Lunges, each more »

Warmup: ROM, dynamic stretches, 15 good mornings, 15 Front Squats w/PVC Strength: Front Squat Warm up to 65%, then find a new heavy single 5 x 1 WOD: 20 minutes AMRAP 3 handstand pushups 5 burpees 7 toes to bar 10 squats Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 push-ups, 400 m run WOD: Circuits 2 minutes work for each exercise; 1 minute rest/transition 3 rounds Max calorie row Ball slams Sit ups Battling rope KB Snatch, alt 100m Runs Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches with PVC Passthroughs, 10 good morning + squat, 15 jumping squats, 5 around the world planks, 30 sec each of high knees and butt kicks WOD: 5 Rounds 5 Good Mornings (bar) 8 Burpees 15 Goblet Squats 200m Sprint Cooldown:  25 x Knee/elbow taps in plank, ea 2:00 Pigeon, ea., hamstring stretch, more »

Warmup:  ROM, dynamic stretches, 10 banded passthroughs, 3 around the world planks – 15 sec hold each side, 10 weighted jumping squats WOD: 5 Rounds for Time 5 pushups 7 DB push press 9 Med ball cleans 12 KB Swings 400m run, fast cadence Cooldown:  Roll out and stretch

Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: 5/5/3 @ 40/50/60% 1Rm Work: 1/1/1/1/1 work up to find new 1 rep max WOD: 5 Rounds 5 Burpees 10 Pullups 15 GHD situps 20 Double Unders 500m Row Cooldown: Roll out and stretch