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

Warmup: ROM, 15 pushups, 15 tent pushups Strength: Bench Press Warmup to 80% 10 x 3, rest 1:00 WOD: 4 Rounds for time 15 Strict Press (65-95/45-65#) 30 Cal Row 60 Double Unders Cooldown: 25 GHD sit-ups, 25 Supermans Roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 good mornings with bar Strength: Deadlift 10 x 3 @ 80% WOD: 800m run Then every minute on the minute for 20 mins: 3 Deadlifts at 65% 1RM 5 push ups 7 4-ct mountain climbers Then 800m run Cooldown: Stretch, roll out

Warmup: ROM drills, 10 snatch push press (behind the head), 15 snatch balance, 20 OH Squats, all with PVC, 200m run WOD: “Nancy” 5 Rounds for time: 400m run 15 Overhead Squat (95#) Note your time and weight used, if modified, in your journal! Cooldown: 100 4ct flutter kicks, Roll out and stretch

Warmup: ROM, Dynamic stretches, 200m run, 20 wall balls, 20 med ball cleans WOD: 3 rounds for time of: 15 cleans* 15 thrusters 1000m row *use same weight for both lifts (75-95#/45-65#) Cooldown: 3 x 25 GHD sit ups, 25 Back extensions

Warmup: ROM, Dynamic stretches, 200m run, 20 wall balls, 20 med ball cleans WOD: 3 rounds for time of: 15 cleans* 15 thrusters 1000m row *use same weight for both lifts (75-95#/45-65#) Cooldown: 3 x 25 GHD sit ups, 25 Back extensions

Warmup: ROM, dynamic stretches, :30 jumping jacks, 10 bar rows Strength: Bent Over Row Warmup to 80% Work: 10 x 3 WOD: Run 200m 5 rounds: :30 max rep Alt one-arm KB Snatch, :30 rest Run 400m 5 rounds: :30 max rep pushups, :30 rest (do a different kind of pushup each round: wide; diamond; more »

Warmup: ROM, dynamic stretches, 5 mins of :30 hard run :30 easy run then 10 Squats 5 Jumping Squats 10/side Arm Circles 5 Chin Ups 5 B-Roll Strength: Hang Power Cleans spend 15 mins to build to 80%, 1-2 reps each, :45 sec rest then: 3x 8/side Single Leg Barbell Romanian Deadlift-moderate WOD: 5 Rounds more »

Warmup: ROM, dynamic stretches, 5 mins of :30 hard run :30 easy run then 10 Squats 5 Jumping Squats 10/side Arm Circles 5 Chin Ups 5 B-Roll repeat Then: Hang Power Cleans: spend 15 mins to build to 80%, 1-2 reps each, :45 sec rest then: 3x 8/side Single Leg Barbell Romanian Deadlift-moderate WOD: 5 more »

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:  Duck, duck, goose – Infinite Fitness style! As a group, one person will run a 400.  Everyone else will cycle through the list of core exercises and complete As Many Reps As more »