Warmup: ROM, dynamic stretches, 20 Goblet squats; 10 Single arm Push Press, each arm; 10 Single arm Thrusters, each arm; 10 Renegade rows; 10 Wtd Sit ups WOD: 20-16-12-8-4 Med Ball V-ups Weighted Step Ups, ea leg Med Ball Push Ups Cooldown: Childs, pigeon, saddle poses

Warmup:  ROM drills, dynamic stretches, 10 rows w/ bar or DBs, 20 Hand release pushups, 25 sit-ups Strength: Strict Press 10 reps x 3 rds @ Moderate weight WOD: 20 min AMRAP 15 Box Jumps 10 Bulgarian Split Squat (ea. Moderate weight – BB/DB) 500m Row or 400m Run Cooldown:  mobilize shoulders with banded stretches more »

Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat 5 x 5, start at moderate weight and build each set. WOD: Circuits 2:00 work at each station; 1:00 rest/transition 3 rounds Jump Rope Goblet squat Wall Balls V-Ups Hand Release Push-ups 10m Shuttle runs Cooldown: Roll more »

Warmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Leg raises 10 KB Swings 15 Burpees 10 Wall Balls 5 box dips Cooldown: Roll out and stretch