Warmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 5 rounds of 10 Ring dips 20 TTB 30 Back extensions Cooldown: roll out and stretch

Warmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 5 rounds of 10 Ring dips 20 TTB 30 Back extensions Cooldown: roll out and stretch

Warmup: ROM drills, dynamic stretches, 15 DB side bends, 20 WTD sit-ups, 20 supermans Strength: Bent Over Rows Warmup to 85% Work:  10 x 1-2 reps with 60-90 seconds rest between sets WOD: 20 min AMRAP 15 Atomic Situps 20 Wall Balls 500m Row Cool down: roll out, stretch

Warmup: ROM, dynamic stretches WOD: 6 Rounds, :40 Work/:20 Rest Forward/Backward Step down lunges Ski abs Weighted and Banded hip thrusts, increase weight each round Battling Rope Box Pistols Tent Push ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 PVC thrusters, 10 plank to reverse plank, 20 Mountain Climber knee taps WOD: 5 Rounds 10 Single, Single Double KB press 10 Side stepping, One armed KB Swings, each side 10 KB Curls, each side (Static hold with other KB) 10 One arm KB Snatch, each arm Cooldown: Roll Out more »

Warmup: ROM, dynamic stretches, 15 PVC thrusters, 10 plank to reverse plank, 20 Mountain Climber knee taps WOD: 3 Rounds 10 Single, Single Double KB press 10 Side stepping, One armed KB Swings, each side 10 KB Curls, each side (Static hold with other KB) 10 One arm KB Snatch, each arm Cooldown: Roll Out more »

Warmup: ROM, dynamic stretches, 10 Push press with bar, 200m run Strength: Strict press Work – 10 x 3 @ 80% WOD: 30-25-20-15-10-5 Sit ups (GHD or ABMat) GHD Back extensions knees to elbows straight leg deadlifts 95/65# Cooldown: 30 4ct Flutter kicks, 30 Good morning darlings; Roll out and stretch

Warmup:  ROM Drills, dynamic stretches, 500m row Strength: Front Squat 10 x 3 @ 80% WOD: 5 x 5 Hang Power Cleans (70% FS Max) 15 wall balls (20/14#) 50m walking lunges 15 wall balls 5 x 5 Back Squat (70% 1RM) 15 Wall balls Cooldown: 25 GHD situps, roll and stretch

Warmup: ROM drills 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time 1 mile run 100 Kettle bell Figure 8’s 100m Slam ball toss and Run 100 air squats 100m walking lunges Work on skills, roll out and stretch

Warmup: ROM, dynamic stretches, 10 inchworms, 25 ball slams, 50 mountain climbers WOD: 1000m row 21-15-9 Sumo Deadlift High Pulls (75-95#/45-65#) Ring dips 1000m row Cooldown: Roll out and stretch