Warmup:  ROM drills, dynamic stretches, 15 banded pull downs, 8 barbell rows Strength:  Bent Over Row 10 x 3 at 85% WOD: 3 rounds for time 500m row 20 KB swings 55/35 10 push ups Cooldown: stretch calves, hip flexors, hamstrings and shoulders.  Roll out

Warmup: ROM, dynamic stretches, 200m easy pace run, 25m lunges, 25 sit-ups WOD: Complete 3 rounds for time Run 800m 50 KB swing (53/35#) 40 Jumping Lunges 30 GHD sit ups Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches 500m Row or 400m Run WOD: 2 min plank 45 sec side plank, each side 20 Pull-ups 20 WTD sit ups (at least 10#) 20 dive bombers 40 cal row 40 hand release push-ups 40 GHD Back extensions 60 leg levers 60 arm haulers 60 knees to elbows in side more »

Warmup: ROM drills, dynamic stretches 500m Row or 400m Run WOD: 2 min plank 45 sec side plank, each side 20 Pull-ups 20 WTD sit ups (at least 10#) 20 dive bombers 40 cal row 40 hand release push-ups 40 GHD Back extensions 60 leg levers 60 arm haulers 60 knees to elbows in side more »

Warmup: ROM, dynamic stretches, 5 burpees, 10 Power Cleans with bar, 15 push ups Strength: Bench Press 10 x 3 @ 85% WOD: EMOM for 6 minutes: 2 Power Cleans @75% 1:00 rest EMOM for 6 minutes: 2 Power Cleans @85% Then 15:00 AMRAP of: 15 Burpees 60 Double Unders 15 Calorie Row Cooldown: Roll more »

Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar, 10 Lat pullups, 200m run Strength: Deadlift 10 x 1-3 @ 85% WOD: “Nicole” 20:00 AMRAP 400m run Max Pullups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, PVC clean pulls and front squats x 10, 400m run WOD: For Time Row 2,000 meters 21 cleans (65-95/45-65#) 15 thrusters Row 1,000 meters 15 cleans 12 thrusters Row 500 meters 9 cleans 9 thrusters Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 5:00 working on L-sits, 5:00 working on handstands, 3 x 1:00 plank holds WOD: On a continuously running clock, 2 minutes of each for max reps of: Burpees Reverse burpees Double-unders Row (for calories) Squat Box jumps Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 5:00 working on L-sits, 5:00 working on handstands, 3 x 1:00 plank holds WOD: On a continuously running clock, 2 minutes of each for max reps of: Burpees Reverse burpees Double-unders Row (for calories) Squat Box jumps Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 400 m run Strength: Bent Over Row 10 x 1-2 @ 85% WOD: “Dirty Thirty” For time: 30 Box Jumps 30 GHD Sit-ups 30 Kettlebell swings (53/35#) 30 Walking lunges, steps 30 Toes to Bar 30 Back Extensions 30 Wall balls 30 Burpees 30 Squats 30 Shuttle Run Cooldown: Roll out more »