Warmup: ROM, dynamic stretches, 25 sit-ups, 50 walking lunges WOD: 5 Rounds 45 seconds of Goblet Squats 15 seconds rest 45 seconds of Push ups 15 seconds rest Rest 1 minute 5 Rounds 45 seconds KB Swings 15 seconds rest 45 seconds Jumping lunges 15 seconds rest Rest 1 minute 3 Rounds 45 seconds Plank more »

Warmup:  ROM, dynamic stretches, 400m run, 10 inchworms, 2x 1:00 planks WOD: 20 min AMRAP 5 Handstand push-ups 15 DB Floor Wipers 25 Supermans 15 Squats 5 Bent Over Rows Cooldown: Roll out and stretech. Focus on lats, hips and calves

Warmup: ROM, dynamic stretches, :30 each: Jumping jacks, high knees and butt kicks WOD: For Time 30 Air Squats 5 Burpees 30 Sit-Ups 5 Burpees 30 Lunges (alternating legs) 5 Burpees 30 Kettlebell Swings 5 Burpees 30 Bear Crawl Steps 5 Burpees 20 Kettlebell Swings 5 Burpees 20 Lunges (alternating legs) 5 Burpees 20 Sit-Ups more »

Warmup: ROM drills, dynamic stretches, 200m run, 20 Goblet Squats WOD: 50, 40, 30, 20, 10 KB swings Hollow Rocks Wall balls Arch Rocks Double Unders (4x singles) Cool down: roll out and stretch

Warmup: ROM, dynamic stretches, 3 rounds of :20 each Squats, Hand release push up, Knee Sit Throughs, Glute bridges, Burpees WOD: 4 Rounds 10 Renegade Rows 20 Box Jumps 30 Sit ups 40 Lunges Cooldown: Ab circuit, stretch and roll out

Warmup: ROM, dynamic stretches, :30 each of jumping jacks, high knees, butt kicks, and handstand hold, then 5 flag push ups, 10 Pull ups, 15 Dips and 20 Sit ups WOD: 21-18-15-12 and 9 reps, for time of: Back Extensions or Superman holds Push-press (65/45#) Sit-ups Pull-Ups or Bent Over Rows Dips Push-ups Cool down: more »

Warmup:  ROM drills, dynamic stretches, 10 burpees, 2:00 jump rope WOD: 5 Rounds for time: Run 400 meters 30 box jumps 20 Wall balls Cooldown: banded stretches of shoulders and hips

Warmup:  ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD:  3 Rounds for time: 50 Double Unders 15 KB Swings 400m run 10 Slow Mountain Climbers Cooldown:  banded shoulder and hip stretches, roll out

Warmup:  ROM, Dynamic stretches: 15 big arm circles, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD: 2:00 Work/:30 Rest and transition Ab Mat Sit-ups Plank Flutter Kicks Right Side Plank KB Swings Mayson Twist Left Side Plank Deck Squats Toe Touches Jump Rope Cooldown:  5 x Up dog/Down dog, hold each more »

Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks WOD: 5 Rounds: :45 Handstand hold :45 Squat Hold :45 Plank then 2 Rounds 60 Squats 50 Box Jumps 40 Sit ups 30 Pushups 20 Bent Over Rows 10 Dips Cooldown: roll out and stretch, focus on back and shoulders.