Warmup: ROM, Dynamic stretches, 500m Row, then 30-20-10 Wall balls and DB Push Press Strength: Strict Press 10 x 5 @ 85%, rest :60-:90 between sets WOD: For time 800m Run 100 KB Swings 50 Pullups (try for Chest to Bar) 25 Handstand Push ups 800m run Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 500m row then 30-20-10 of Wall balls and Goblet Squats Strength: Front Squats 10 x 5 % 85%, rest :60-:90 between sets WOD: 3 Rounds 10 Good Mornings (65/85#) 20 Front Rack Lunges, alt (Same bar) 30 Hand to Feet Pass throughs with weighted ball 500m row Cooldown: Roll out and more »

Warmup: ROM, dynamic stretches, 400m run, 10 dislocates, 10 Push press with PVC, 20 walking lunges WOD: 800m Run 3 Rounds of: 10 Push Press (55/75#) 50 Sit ups 10 Alt. Jumping Lunges, each 50 Back Extension 10 Barbell Row (same bar as PP) 50 Squats Cooldown: 50 Good morning darlings, roll out and stretch

Warmup: ROM, dynamic stretches, 800m run then 30-20-10 of KB SDHP and Push ups WOD: 4 Rounds 10 Romanian DL (95-155#) 20 Bulgarian Split Squat + Bicep Curl, each side – use heavy Dumbbells 30 Abmat Sit ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 800m run then 30-20-10 of KB SDHP and Push ups WOD: 4 Rounds 10 Romanian DL (95-155#) 20 Bulgarian Split Squat + Bicep Curl, each side – use heavy Dumbbells 30 Abmat Sit ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 500m row, 25 Push ups, 15 Jumping Pull ups, 10 Dislocates with PVC, 50 4c5 Flutter kicks Strength: Bench Press 10 x 5 @ 85%, rest :60-:90 between sets WOD: 3 Rounds: 20 Barbell Step Ups (45-65/65-85#), alt 7 Box Jumps 400m run Cooldown: 100 Leg Levers, Roll out and stretch

Warmup: ROM, dynamic stretches, 400m run, 50 4ct Mountain climbers, 25 dips WOD: “Filthy Fifty” For time. 50 reps of each: Box Jumps Jumping Pullups KB Swings Walking lunge steps Knees to Elbows Push Press (45/65#) Back Extensions Wall Balls Burpees Double Unders (4x singles) Cooldown: Roll out and Stretch

Warmup: ROM, dynamic stretches, 400m Run, 50 4ct Mountain climbers, 25 dips WOD: 3 Rounds of 20 Wtd Russian Twists (Aka Mason Twists) (15-25#) 10 KB Romanian Deadlift (35-53#) Rest 2:00 then: 15:00 AMRAP 100m Shuttle Sprint 4 x 25m (5.5 lines in the alley) 15 Deficit Push ups (Hands on 25# plates, get your more »

Warmup: ROM, dynamic stretches, 400m Run, 50 4ct Mountain climbers, 25 dips WOD: 3 Rounds of 20 Wtd Russian Twists (Aka Mason Twists) (15-25#) 10 KB Romanian Deadlift (35-53#) Rest 2:00 then: 15:00 AMRAP 100m Shuttle Sprint 4 x 25m (5.5 lines in the alley) 15 Deficit Push ups (Hands on 25# plates, get your more »

Warmup: ROM, dynamic stretches, 400m run, 50 4ct Mountain climbers, 25 Dips, 15 Banded Lat pull downs Strength: Bent Over Rows 10 x 5 @ 85%, rest :60-:90 between sets WOD: 1 minute Tabatas – :40 Work/:20 Rest x 6 Rounds each. (**Get through all 6 minutes of one exercise before moving onto the next. more »