Warmup: ROM, 30 jumping jacks, 50m high knees, 50m butt kicks WOD: 55-45-35-25 4ct- Flutter Kicks Back Extensions Lunge Steps 3 x Push and Pull weighted sled the width of the gym and back (25-55#) Cooldown:  Hip flexor, psoas stretches.  Roll out

Warmup: ROM, 1 min jump rope, 5 burpees, 15 inchworms 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, 1 min jump rope, 5 burpees, 15 inchworms 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, 30-20-10 of push ups and flutter kicks Strength: Bench Press, De-load 5 x 5 @ 65% WOD: 8 x 200m Sprint, :60 rest then 3 Rounds: 500m Row 10 Goblet Squats (35/53#) 10 OH Lunges, (25/35#) 10 Ring Dips 10 KB SDHP (35/53#) Cooldown: Max plank hold – shoot for at more »

Warmup: ROM, dynamic stretches, 30-20-10 of Wall Balls and KB Swings Strength: Back Squats, De-load 5 x 5 @ 65% EMOM: 10:00 ODD: 5 x Thrusters (65/95#) Even: 5 Pullups Then 3 Rounds for Time: 10 Burpees 20 KB Romanian DL (35/53#) Max TTB Cooldown: 25 GHD back extensions, roll out and stretch

Warmup:  ROM drills, 200m run, 20 sit ups, 15 dips WOD:  3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 Ring Dips Cooldown:  banded shoulder and hip stretches, roll out

Warmup: ROM drills, 10 pullups, 10 dive bombers, 30 sit ups WOD: 21-15-9 Back Squat (95-135/65-95#) DB Floor press (35-45/25-35#) 15-12-9 Back Squat TTB 12-9-6 Back Squat Pull-ups Cool down: Roll out chest and shoulders with lacrosse ball, stretch

Warmup: ROM drills, 10 pullups, 10 dive bombers, 30 sit ups WOD: 21-15-9 Back Squat (95-135/65-95# – same bar for all squats) DB Floor press (35-45/25-35#) 15-12-9 Front Squat TTB 12-9-6 OH Squat Pull-ups Cool down: Roll out chest and shoulders with lacrosse ball, stretch

Warmup: ROM, dynamic stretches, 10 seated DB press, 15 DB side bends/each side Strength: Strict Press 10 x 1-3 @ 90% Try to start off with triple sets, as you tire, drop to double or single sets. Rest 60-90″ WOD: For time: 20 Ball Slams 50m Broad Jump Burpees 20 Sandbag OH Press 50 Wtd more »

Warmup: ROM, dynamic stretches, 30-20-10 of push ups and flutter kicks Strength: Front Squats 10 x 1-3 @ 90% Try to start off with triple sets, as you tire, drop to double or single sets. Rest 60-90″ WOD: 5 Rounds 10 DB Snatch, alt 15 Over the box jumps 100m Sprint :30 rest Cooldown: 25 more »