Warmup:  ROM, dynamic stretches, 15 Good mornings, 15 Straight leg DL with bar Strength:  Deadlift Warmup to 65% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) more »

Warmup: ROM, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 KB swings 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans

Warmup: ROM, dynamic stretches, 15 inchworms, 15 burpees WOD: 3 rounds 10 Turkish get ups 20 One-armed KB swings (ea arm) 30 Med ball cleans Cooldown: 100 ab mat sit ups, 100 supermans Roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 push ups, 15 DB side bends, 20 WTD sit-ups, 20 supermans Strength: Bent Over Rows Warmup to 65%, then 5 x 1 increasing in weight to hit a heavy single WOD: 20 min AMRAP 15 Atomic Situps 20 Wall Balls 500m Row Cool down: roll out, stretch

Warmup: ROM drills, dynamic stretches, :30 squat hold, 10 squats, 15 KB swings Strength: Back Squat Warm-up to 65%, then 5 x 1 Increasing weight to hit a new heavy single. 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: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD:  3 Rounds for time 10 Jumping lunges 20 Wtd Calf Raises 10 Burpees 20 Windshield Wipers 10 Jumping Squats 20 Ring Pikes 30 Wall Balls Cooldown: 5x Updog and Downdog, spend at more »

Warmup:  ROM, dynamic stretches, 10 banded pass thru’s and pull aparts, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: 5 Rounds for time 50 walking lunges 15 Pike push-ups Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 15 diamond pushups, 20 squats, 30 situps, 5 min Max rep Double Unders/jump rope WOD:  30 min AMRAP 400m Run 15 burpees 10 dips Cooldown: 50 Hollow Rocks, 50 Arch Rocks, Roll and stretch

Warmup:  ROM drills, dynamic stretches, 10 rows w/ bar, 25 Hand release pushups, 25 sit-ups 15 Push Press with PVC Strength: Strict Press, de-load 5 x 3 @ 65% WOD: 20 min AMRAP 15 Box Jumps 15 Overhead Squats (75-95/45-65#) 500m Row Cooldown:  mobilize shoulders with banded stretches and lacrosse ball.

Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat, de-load 5 x 3 @ 65% WOD: Circuits 2:00 work at each station; 1:00 rest/transition 3 rounds Max calorie row Front squat (95#/65#) Ball slams Toe touches Hand Release Push-ups 100m Runs Cooldown: Roll out and stretch