Warmup: ROM, dynamic stretches, 10 burpee tuck jumps, 10 plank shoulder taps/side WOD: 3 Rounds 25 GHD Sit ups 800m run 25 Squats Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press 10 x 3 @ 75% 1RM with :60-:90 rest WOD: 25:00 AMRAP 10 Wall Balls 10 Flag Push ups 10 OH Lunges, alt 10 KB Swings 10 Box Jumps 200m run Cooldown: more »

Warmup: ROM, dynamic stretches, 40 ball slams WOD: 3 rounds Run 400m 50x Goblet Squats Run 400m 40x Side step KB swings Run 400m 30x KB swings Run 400m 20x Bent-over rows Run 400m 10x Burpees Cooldown: roll out and stretch

Warmup: ROM, Dynamic stretches, 1:00 each – Jumping jacks, Air squats, Flag pushup, Hollow Hold, Arch Hold Strength: Deadlift 10 x 3 @ 75% :60-:90 rest WOD: 20:00 AMRAP 4 Dumbbell Thrusters (30/20#) 6 Toes to Bar 12 Double unders (24 Single Unders) Cooldown: :45 each/side Quad stretch Side angle Sleeper stretch

Warmup: ROM drills, dynamic stretches 500m Row or 400m Run WOD: 2 min plank 45 sec side plank, each side 20 Pull-ups 20 WTD sit ups (at least 10#) 20 dive bombers 40 cal row 40 hand release push-ups 40 GHD Back extensions 60 leg levers 60 arm haulers 60 knees to elbows in side more »

Warmup: ROM, dynamic stretches, 10 burpee tuck jumps, 10 plank shoulder taps/side WOD: 3 Rounds 25 GHD Sit ups 800m run 25 Squats Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 burpee tuck jumps, 10 plank shoulder taps/side WOD: 3 Rounds 25 GHD Sit ups 800m run 25 Squats Cooldown: Roll out and stretch

Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Bent Over Rows Work: 10 x 3 @ 75% WOD: AMRAP 20 minutes: 30 Kettle Bell swings 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM, dynamic stretches, 1:00 jump rope, 15 banded pull apart, 15 banded lat pull downs, 15 jumping squats Strength: Front Squats 10 x 3 @ 75%, rest :60-:90 WOD: 4 Rounds 10 Pullups 20 Cal Row 30 Wall Balls Cooldown: :45 each of pigeon, low lunge, lying side twist

Warmup: ROM, dynamic stretches, 20 jumping jacks, 20 high knees, 15 pushups, 15 mountain climbers, 15 sit ups WOD: 8 Rounds Every :90 do 4 pull-ups (strict, banded or jumping) Then 11 min AMRAP 16 Med ball cleans 12 Med ball push press 8 Med ball v-ups Cooldown: :45 each side pigeon stretch, laying twist, more »