Warmup: ROM, Dynamic stretches, 1000m row, 10 squats, 20 push ups, 30 mountain climbers WOD: For time 10 Box dips 20 Alt pistols 30 Step ups 40 Side plank knee to elbow taps 50 4ct Mountain Climbers Cooldown: Ab circuit. Roll out and stretch

Warmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Flag Pushups, Hollow hold, Arch hold Strength: Strict Press 5 x 5 Moderate weight WOD For time: 30 Wall Balls 30 Kettlebell Swings 60 Box Jumps 30 Kettlebell Swings 30 Wall Ball Shots Cooldown: Stretch and roll out

Warmup: ROM, dynamic stretches, :30 each – Jumping jacks, Squats, Flag Push ups, Hollow hold, Arch hold Strength: Back Squat 5 x 5 Moderate weight, slow tempo WOD: 5 Rounds for Time of: 20 DB lunges 10 DB Push Press 10 Knees to Elbows Cooldown: Stretch – Cobra, doorway, twists, pigeons

Warmup: ROM, Dynamic stretches, 20 burpees, 20 squats, 20 bird dogs, 20 glute bridges, 20 Lunges, 10 Flag push ups, 10 Hollow rocks, 10 Superman’s WOD: Tabata Circuits 4:00 each circuit – :20 work/:10 rest x 8 rounds 1:00 rest between circuits Circuit 1 Jump Rope Butt Kicks Circuit 2 Jumping Jacks Burpees Circuit 3 more »

Warmup: ROM, dynamic stretches, 30 high knees, 15 Squats, 15 Sit ups, 8 Flag Push ups Strength: 3 x 10 Bench press Moderate weight WOD: “Helen” 3 Rounds For Time 400 meter Run 21 Kettlebell Swings (1.5/1 pood) 12 Pull-Ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 5:00 working on L-sits, 5:00 working on handstands, 3 x 1:00 plank holds WOD: On a continuously running clock, 2 minutes of each for max reps of: Burpees Reverse burpees Double-unders Row (for calories) Squat Box jumps Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 40 High knees, 20 Air squats, 20 Sit ups, 10 Flag Push ups, 10 Slow Mountain Climbers, 10 Pike Push ups, 10 Squat and reach, 20 banded Squat walk R then L For Time 1 to 10 to 1 Reps (Pyramid with Multipliers) of: 1 Burpee 2 Mountain Climbers 3 Sit-Ups more »

Warmup: ROM, dynamic stretches, 15 burpees, 15 sit through’s, 15 lunges WOD: 3 Rounds for Time 10 Pull-Ups 20 Push-Ups 30 Sit-Ups 40 Alternating Jumping Lunges 15 Sit-Ups 10 Push-Ups 5 Pull-Ups Rest 3 minutes Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 Ball Slams 1 min Max Double Unders Cool down: 50 abmat sit ups, 100 Supermans.

Warmup: ROM, dynamic stretches, 10 burpees, 10 jumping squats, 10 Atomic sit-ups WOD: 20:00 AMRAP 15 Med ball V-up 12 Sit Through’s 10 Box Jumps 7 KB swings Cooldown: 2x 2:00 planks Roll out and stretch