Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 high knees, 30 sit-ups, 15 pushups WOD: Reverse Pyramid for time 50 Sit-ups 40 Pushups 30 Box Jumps 20 Pull-ups or Bent Over rows 40 Sit ups 30 Push ups 20 Box Jumps 10 Pull-ups or Bent Over rows 30 Sit ups 20 Pushups 10 Box Jumps more »

Warmup:  ROM, dynamic stretches, 10 inchworms with pushup, 10 jumping squats, 10 lunge with twist, 400m/2:30 run WOD: Dumbbell work! 5 Rounds, 3 reps each: Clean Push Press Front Squat :60 Rest 1:00 Jump Rope (single under or double unders) Then: 4 Rounds, 10 reps each: Floor Crush Press Bent Over Rows Reverse Lunge, 10 more »

Warmup:  ROM, dynamic stretches, 10 inchworms with pushup, 10 jumping squats, 10 lunge with twist, 400m/2:30 run WOD: Tabatas :20 work/:10 rest, 32 rounds/8 each Lunges Pushups Sit-ups Squats There is no rest between exercises Then 50-40-30-20-10 reps for time: Mountain Climbers Flutter Kicks Superman’s Cool down: Roll out and stretch

Warmup:  ROM, dynamic stretches, 10 inchworms with pushup, 10 jumping squats, 10 lunge with twist, 400m/2:30 run WOD: 3 Rounds for time: 10 Atomic sit ups 20 KB Swings 30 Hollow Rocks 40 Arm Haulers 400m/2:30 run Cooldown: Ab circuit, Roll out and stretch

Warmup:  ROM, dynamic stretches, 10 inchworms with pushup, 10 jumping squats, 10 lunge with twist, 400m/2:30 run WOD: 20:00 AMRAP 1:00 Wall Sit 10 Sphinx Pushups 10 Bear Hold Taps (each side) 10 Burpee Pops Rest :30 Cooldown: Ab circuit, Roll out and stretch

Warmup: ROM, dynamic stretches, 10 inchworms with push ups, 10 jumping squats, 10 lunge with twist WOD: 3 Rounds for time 20 reps each: Squats Pushup V-ups Lunges Dips Slow mountain climbers Plank shoulder taps Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 high knees, 30 sit-ups, 15 pushups WOD: 4 Rounds for time 10 Pushups 20 Sit ups 30 KB swings 40 Sit throughs Cooldown: :30 each: Cat/cow, childs pose, saddle sit quad stretch, pigeon, hamstring stretches

Warmup: ROM, dynamic stretches, 30 jumping jacks, 30 high knees, 30 sit ups, 15 push ups, 400m run 5 Rounds 15 burpees onto a 10lb plate 15 4-ct Flutter kicks 50 double unders Cooldown: roll and stretch

Warmup: ROM, dynamic stretches, 30 jumping jacks, 30 high knees, 30 sit ups, 15 push ups WOD: 3 Rounds for time 10 pushups 10 V-sit hold (:10 Hold) 10 Single leg glute bridge, ea 10 Pistols, alt 10 Burpees 10 Wall walk-downs 10 Lateral jumps, ea 10 Broad jumps Cooldown: Abs, roll and stretch

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 20 sit ups, 10 burpees, 5 inchworms with pushup WOD: “Annie” 50-40-30-20-10 Double Unders Sit-ups Cooldown: :30 each – cat/cow, child, seated saddle, pigeon, hamstring, spinal twist