Warmup:  ROM, 2 min jump rope, 30 squats, 2 min jump rope, 20 box jumps WOD: 3 Rounds for time: 1000m Row 20 GHD sit ups 30 Box Jumps 40 Supermans Cooldown: Updog/Downdog, pigeon, Hamstring stretches.  Roll IT bands

Warmup: ROM drills, 10 back squats with bar, 10 push-ups, 400 m run 2:00 work at each station; 1:00 rest/transition 2 rounds Max calorie row Ball slams Sit ups Back squat (65#/45#) Hand Release Push-ups 50m Sprints (11 black lines) Cooldown:  abs, roll and stretch

Warmup: ROM drills, 10 back squats with bar, 10 push-ups, 400 m run 2:00 work at each station; 1:00 rest/transition 2 rounds Max calorie row Ball slams Sit ups Back squat (65#/45#) Hand Release Push-ups 50m Sprints (11 black lines) Cooldown:  abs, roll and stretch

Warmup: ROM, dynamic stretches, 30-20-10 of Jumping Pullups and Sit Ups Strength: Bent Over Rows 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: 20:00 AMRAP 250m row sprints 5 Ring Dips 10 GHD Situps Cooldown: 5 x Updog/Downdog, roll more »

Warmup: ROM, dynamic stretches, 30-20-10 of Wall balls and good mornings with bar Strength: Deadlift 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: 2 Rounds for time 10 Hang Power Cleans (65-95/95-125#) 50 Walking Lunge steps 100 Double Unders more »

Warmup:  ROM drills, 400m run, max strict pullups (or 25 ring rows or negative pull-ups), 25 pushups, 25 situps, WOD:  For time.  Finish one movement before moving on to the next. 50 KB Swings 40 GHD situps 30 KB Deadlift 20 Supermans 30 Bulgarian Split Squat (35/25#) 40 Hanging Leg Raises 50 KB Snatch Cooldown: more »

Warmup:  ROM drills, 10 dislocates, max strict pull-ups (or 20 ring rows), 20 hand-release pushups, 20 sit ups (hands behind head) WOD:  For time 200m Run 20 Pull ups 5 Dips 400m Run 10 Pull ups 10 Dips 800m Run 5 Pull ups 20 Dips Cooldown:  Roll and Stretch

Warmup:  ROM drills, 10 dislocates, max strict pull-ups (or 20 ring rows), 20 hand-release pushups, 20 sit ups (hands behind head) WOD:  For time 200m Run 20 Pull ups 5 Dips 400m Run 10 Pull ups 10 Dips 800m Run 5 Pull ups 20 Dips Cooldown:  Roll and Stretch

Warmup: ROM, dynamic stretches, 30-20-10 of push ups and flutter kicks Strength: Bench 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: 25:00 AMRAP 800m Run 15 Box Jumps 25 2-arm KB Front Squats 15 Burpee Pullups Cooldown: 25 more »

Warmup: ROM, dynamic stretches, 10 lunge with twists, 500m row, 20 Goblet squats, 500m row, 20 banded good mornings Strength: Back Squat 10 x 1-3 @ 90% Focus on depth and form. Try for 3 with good form, if it’s heavy, then just do single or double sets. WOD: For time with a 30′ time more »