Warmup: ROM Drills, dynamic stretches, 1 min high knees, 1 min butt kicks, 15 inchworms WOD: 400m Run 15 Burpee jacks 20 Jumping squats 800m Run 15 Hand release push ups 20 Lunges (ea leg) 800m Run 15 Dips 20 Goblet squats 400m Run Cooldown: roll out and stretch

Warmup: ROM drills, dynamic stretches, :30 handstand hold 25 Hollow Rocks 25 Arch Rocks 20 jumping lunges WOD: 25 min AMRAP 5 DB Strict Press 10 Front Rack lunges, ea 15 TTB (Laying Toes to KB) 20 Double Unders (50 singles) Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches with PVC Passthroughs, 10 good morning + squat, 15 jumping squats, 5 around the world planks, 30 sec each of high knees and butt kicks WOD: 5 Rounds 5 Bulgarian Split squat, ea with KB 8 KB Sumo DLHP 15 Goblet Squats 200m Sprint Cooldown:  25 x Knee/elbow taps in plank, ea more »

Warmup: ROM, dynamic stretches, 5 lunge w/twist, :30 handstand hold, 1:00 jump rope WOD: 20:00 AMRAP 3 handstand pushups (Seated DB press) 5 Pullups (DB flies) 7 Box jumps (step ups) 10 Pistols, alt Ab circuit Cooldown: roll out and stretch

Warmup – ROM drills, dynamic stretches, 400m run, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 DB suitcase deadlifts 25 KB side bends, each side 25 Push Press 25 V- ups 25 Supermans Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 10 burpee tuck jumps, 10 plank shoulder taps/side WOD: 3 Rounds 25 KB Swings 800m run 25 Dips (Triceps kickbacks) Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 3 x :45 single leg jump rope; :15 rest then WOD: 3 rounds 1:00/:30rest Lunges HRPU’s Bird dogs Then 4 Rounds for time 10 DB Front Squats 20 DB Power Snatch 30 Sit ups Cooldown: Chest stretch, warrior twists, side angle, shoulder roll over

Warmup:  ROM, Dynamic stretches, 5/side lunge with twist, 10/side leg swings, 10 burpees WOD:  4 Rounds 20 Wall Balls 30 KB swings 40 Slow Mountain Climbers 500m row Cooldown: Ab circuit, roll and stretch

Warmup: ROM, dynamic stretches, 40 High knees, 20 Mountain Climbers (Slow), 10 Squat and reach, 20 banded Squat walk, each side, 10 Flag Push ups Strength: Clean 5 x 3 easy to moderate weight. 30-90sec rest WOD: For time 20 Med ball (DB) cleans 20 Med ball push-ups (elevated) 400m run 15 Med ball (DB) more »

Warmup: ROM, dynamic stretches, 40 High knees, 20 Mountain Climbers (Slow), 10 Squat and reach, 20 banded Squat walk, each side, 10 Flag Push ups Strength: Deadlift 10 x 3 easy to moderate weight. 30-90sec rest WOD: “Pandemic” Number of reps x 1,2,3…10…3,2,1 1 Burpee 2 Mountain Climbers 3 Sit ups Cooldown: childs, pigeon, saddle, more »