Warmup: ROM drills, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 10 Front Rack lunges, ea leg (95/65#) 15 TTB 20 KB swings (53/35#) Cooldown: Roll out and stretch

Warmup: ROM, 15 ring rows, 20 push up, 25 sit ups, 30 squats WOD: 21 pullups unbroken* 800 meter run 15 pullups unbroken 800 meter run 9 pullups unbroken 800 meter run * every time you break up a set of pullups run 100 meters Cool down: max plank hold, roll and stretch

Warmup: ROM, 15 ring rows, 20 push up, 25 sit ups, 30 squats WOD: 21 pullups unbroken* 800 meter run 15 pullups unbroken 800 meter run 9 pullups unbroken 800 meter run * every time you break up a set of pullups run 100 meters Cool down: max plank hold, roll and stretch

Warmup: ROM, dynamic stretches, 10 DB Press, 800m Run Strength: Strict Press, De-load 5 x 5 @ 65% WOD: 5:00 EMOM 3 Split Jerk (65-95/95-125#) 10:00 AMRAP 10 Pull ups (try for Chest to Bar) 10 Pistols (ea) 10 Handstand Pushups rest 5:00 10:00 AMRAP 10 Burpee box jumps 10 Shoulder to Overhead (55-85/75-110#) Cooldown: more »

Warmup: ROM, dynamic stretches, 30-20-10 Wall balls and push ups Strength: Front Squat, De-load 5 x 5 @ 65% WOD: 3 Rounds 20 Over the bar burpees 10 OH Squats (45-65/65-95#) 5 Pull ups Cooldown: Mobilize shoulders with bands, roll out and stretch

Warmup:  ROM drills, 30-20-10 Wall balls and sit ups WOD:  For Time: 800m Run 5 Hang Power Snatch (95/65#) same bar for all 10 Push Press 15 Front Squats 400m Run 5 Hang Power Snatch 10 Push Press 15 Front Squats 800m Run Cooldown: roll out and stretch

Warmup:  ROM, dynamic stretches, 400m run, 15 bent over rows with bar, 20 pushups, 25 situps, 30 squats WOD:  “F’ing Forties” + 6 46 reps of each: Box Jumps (24/20″) GHD Situps KB Swings (53/35#) Walking Lunges Toes to Bar Back Extensions Wall Balls (20/14#) Burpees Squats Shuttle Sprints Cooldown: Roll and stretch

Warmup:  ROM, dynamic stretches, 400m run, 15 bent over rows with bar, 20 pushups, 25 situps, 30 squats WOD:  “F’ing Forties” + 6 46 reps of each: Box Jumps (24/20″) GHD Situps KB Swings (53/35#) Walking Lunges Toes to Bar Back Extensions Wall Balls (20/14#) Burpees Squats Shuttle Sprints Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 20 Good mornings with bar, 800m run Strength: Deadlift, De-load 5 x 5 @ 65% WOD: 21-18-15-12-9-6-3 Walking lunges Thrusters (65/95#) Pullups Knees to Elbow Cooldown: Mobilize shoulders with bands, roll out and stretch