Warmup: ROM, dynamic stretches 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 high knees, 20 squats, 10 V-ups, 5 Pike pushups WOD: 4 rounds for time 500m row/400m run 30 Hip Extensions/Supermans Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 high knees, 20 squats, 10 V-ups, 5 Pike pushups WOD: For Time 20-16-12-8-4-8-12-16-20 Med Ball V-up Weighted Step up Med Ball Push Press Use same ball throughout. Can sub with dumbbells. Core: 2 Rounds :40W/:20R Plank Shoulder taps Plank Knee to Elbow taps, alt Plank Knee to Elbow cross under more »

Warmup: ROM, dynamic stretches, go through each of the eight movements from the WOD, do 8 reps of each WOD: On an 16-minute running clock, perform 1 minute each of: Squats rest 1 minute Push-ups rest 1 minute 20-inch box jumps (Step ups) rest 1 minute Pull-ups (Pike Pushups) rest 1 minute Inverted burpees rest more »

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 Lateral jumps, ea 10 Broad jumps Cooldown: Abs, roll and stretch

Warmup: ROM, dynamic stretches, 30 jumping jacks, 20 squats, 20 plank shoulder taps Strength: Back Squat or Goblet Squats 10 x 3 :30 rest WOD: 20:00 AMRAP 30 Wall Balls Or KB Swings 20 lateral lunges, alt 10 GHD Sit ups or V-Ups 500m Row or 400m Run Cooldown: Roll and stretch

Warmup:  ROM, dynamic stretches, 1:00 jumprope, 10 diamond pushups, 20 sit ups, 25 squats Strength:  Floor press 10 x 3 :30 rest WOD: 4 Rounds for time, with DB 5 Front Rack Squats 10 Push Press 15 Hang Powers Cleans 400m Run Cooldown: 2 x 2:00 planks, roll out and stretch