Warmup: ROM, dynamic stretches, calf stretches, 10 clean pulls, 10 Front squats Strength: Front Squat Warmup to 65% Work: 1/1/1/1/1 work up to find your new 1 rep max WOD: 2 minutes Double Unders 5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest Run 400m 5 rounds: 30 second max rep pushups, more »

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

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

Warmup:  ROM, dynamic stretches, 10 of each: banded pass thru’s and pull aparts, planche push ups, narrow push ups, scap push ups Strength:  Bench Press Max Warmup to 65%, then 1/1/1/1/1 working up to a new max WOD:  20 Min AMRAP 18 Over the bar burpees 12 Hang Power Cleans (75-95/45-65) 8 Box Jumps Cooldown: more »

Strength:  Deadlift Warmup to 65% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Wall Balls 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches (15/10#) Cooldown:  Updog/downdog x 5, roll out

Warmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: 30:00 AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats, with bands Pushups Cooldown:  5 x Updog/Downdog, 2:00 ea side in Pigeon, banded shoulder stretches

Warmup:  ROM drills, dynamic stretches, 400 m run at moderate pace, 10 burpee pullups WOD: “Chelsea” EMOM for 30 minutes: 5 Pullups 10 Pushups 15 Squats Cooldown: use lacrosse ball on shoulders and back, roll out and stretch legs

Warmup:  ROM drills, dynamic stretches, 400 m run at moderate pace, 10 burpee pullups WOD: “Chelsea” EMOM for 30 minutes: 5 Pullups 10 Pushups 15 Squats Cooldown: use lacrosse ball on shoulders and back, roll out and stretch legs

Warmup: ROM drills, dynamic stretches, 15 ring rows, 15 front squats with bar, 500m row Strength: Bent Over Rows Find a new 1 RM.  Warmup to 65%, then 1,1,1,1,1 WOD: 3 Rounds 8 Front Squats @ 65% (Tempo 30×0) 15 KB swings (53/35#) 3 min row (for Cal) Cooldown: 25 GHD situps, 25 GHD Back more »

Warmup: ROM drills, dynamic stretches, 15 air squats, 400m run Strength: Back Squat Warmup to 65% Find 1 Rep Max 1/1/1/1/1 WOD: 60 double unders 600M row 40 double unders 400M row 20 double unders 200M row (Modify with 4x singles) Cooldown: Roll out and stretch