Warmup: ROM drills, dynamic stretches, 15 DB side bends, 20 WTD sit-ups, 20 supermans Strength: Bent Over Rows Warmup to 75% Work:  10 x 3 reps with 60-90 seconds rest between sets WOD: 20 min AMRAP 15 Atomic Situps 20 Wall Balls 500m Row Cool down: roll out, stretch

Warmup:  ROM, dynamic stretches, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup to 70% of your 1 RM Work: 10 x 3 reps We’re lightening it up so you can focus on DEPTH and TEMPO. 20×1 WOD: 5 Rounds 5 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 30 wtd more »

Warmup: ROM, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 Wall balls 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.

Warmup: ROM, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run 100 squats Cooldown:  stretch and roll out achilles and calves.  Use lacrosse ball on shoulders

Warmup: ROM, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run 100 squats Cooldown:  stretch and roll out achilles and calves.  Use lacrosse ball on shoulders

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 Clean pulls, 10 hang power cleans, 10 front squats, 5 Split Jerks Strength: Front Squat Warmup to 75% Work: 10 x 5 WOD: 3 Rounds 1000m row 30 KB Swings 30 Wtd Supermans Cooldown: 30 side V-ups, each side. Roll out more »

Warmup: ROM, dynamic stretches, 20 jumping jacks, 20 high knees, 10 squats, 10 hand release push ups, 10 slow mountain climbers, 10 sit ups, 10 supermans WOD: 2 rounds for time 21 Calorie row 21 ball slams 15 Cal row 15 Thrusters 9 Cal row 9 Pullups 3:00 Rest Cooldown: quad stretches, spinal twists, squat more »

Warmup: ROM, dynamic stretches, 20 jumping jacks, 20 high knees, 10 squats, 10 hand release push ups, 10 slow mountain climbers, 10 sit ups, 10 supermans WOD: 2 rounds for time 21 Calorie row 21 ball slams 15 Cal row 15 Thrusters 9 Cal row 9 Pullups 3:00 Rest Cooldown: quad stretches, spinal twists, squat more »

Warmup: ROM drills, 3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets Strength: Bench Press  Tempo: 20×1 Warmup to 75% 1RM Work: 10 x 3, with 1 min rest WOD 5 min clock: 20 banded push ups 500 m row Max pull-ups in remaining time Rest 1 min 5 min clock 20 more »

Warmup: ROM drills, 10 good mornings, 10 straight leg Deadlifts with bar or PVC Strength: Deadlift Warmup to 75% Work: 10 x 5 WOD: 20 min AMRAP 10 Hang power cleans (95#/65#) 10 goblet squats (53#/35#) 400m Run Cooldown: roll and stretch