Warmup: ROM, 30 jumping jacks, 50m high knees, 50m butt kicks WOD: 55-45-35-25 4ct- Flutter Kicks Back Extensions Lunge Steps 3 x Push and Pull weighted sled the width of the gym and back (25-55#) Cooldown:  Hip flexor, psoas 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, 20 jumping jacks, 20 high knees, 10 squats, 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 and reach

Warmup: ROM drills, dynamic stretches, 10 good mornings with bar Strength: Deadlift 10 x 3 @ 80% WOD: 800m run Then every minute on the minute for 20 mins: 3 Deadlifts at 65% 1RM 5 push ups 7 4-ct mountain climbers Then 800m run Cooldown: Stretch, roll out

Warmup:  ROM, 20 diamond pushups, 20 sit ups, 25 squats Strength:  Bench press 10 x 3 @ 80% WOD: For Time – use same weight for each exercise. (75-95#/45-65#) 800m run 5 Front Squats 10 Push Press 15 Med Ball Cleans 400m Run 5 Front Squats 10 Push Press 15 Med Ball Cleans 800m Run more »

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, 10 rows w/ bar, 25 Hand release pushups, 25 sit-ups 15 Push Press with PVC Strength: Strict Press, 10 x 3 @ 75% WOD: 20 min AMRAP 15 Box Jumps 15 Back Squats (95/65#) 500m Row Cooldown:  mobilize shoulders with banded stretches and lacrosse ball.

Warmup: ROM, dynamic stretches, 30 jumping jacks, 20 squats, 20 plank shoulder taps Strength: Back Squat 10 x 3 @ 80% WOD: 20:00 AMRAP 30 Double Unders 20 lateral lunges, alt 10 Sit through, alt Cooldown: Roll and stretch