Warmup: ROM, dynamic stretches, 400m run, 5 broad jump burpees Strength: Front Squat 5 x 3 Moderately Heavy WOD: 6 rounds of: 1 minute of burpees 1 minute of air squats 1 minute of double unders 1 minute rest Don’t hold back, this is about mental toughness. Aim to match each round rep for rep! more »

Warmup:  ROM, dynamic stretches, 10 inchworms with pushup, 10 jumping squats, 10 lunge with twist, 400m/2:30 run WOD: 3 Rounds for time: 10 Atomic sit ups 20 KB Swings 30 Hollow Rocks 40 Arm Haulers 400m run/500m row Cooldown: Ab circuit, Roll out and stretch

Warmup: ROM, dynamic stretches, 5 burpees, 10 jump squats, 5 x each movement in DT WOD: “Grip and Rip” For Time From 0:00, perform: 21 Burpees 1 Round of “Dumbbell DT” * 18 Burpees 1 Round of “Dumbbell DT” 15 Burpees 1 Round of “Dumbbell DT” 12 Burpees 1 Round of “Dumbbell DT” From 10:00, more »

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press 5 x 3 @ Moderate weight WOD: 25:00 AMRAP 10 Wall Balls 10 Flag Push ups 10 OH Lunges, alt 10 KB Swings 10 Box Jumps 200m run Cooldown: Roll out and more »

Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar, 10 Lat pullups, 200m run Strength: Deadlift 5 x 3 Moderately Heavy WOD: “Nicole” 20:00 AMRAP 400m run Max Pullups (Modifications: Back bend push ups, Renegade rows, DB Bent over row or Pike Push ups) Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks WOD: For time As you go down the list, you also come back up. 1 HSPU 2 broad jumps 3 v-ups 4 jumping lunges 5 glute bridges 6 jumping knee tucks 7 push-ups 8 abmat sit-ups 9 inchworms 10 sprawls 11 dips 12 more »

Warmup:  ROM drills, dynamic stretches, 30 sec Jumping jacks, high knees, butt kicks WOD: “Annie on the run” 50-40-30-20-10 Double Unders Sit-ups 400M Run Cooldown:  Roll and stretch

Warmup: ROM, dynamic stretches, :45 each – Squat hold, Squats, Bird dogs, Pike Push-ups, Sit ups Strength: Strict Press 5 x 3 Moderately Heavy WOD: 20:00 AMRAP 200m Run 10 DB Gainers 10 DB Front Squats 10 DB Push Press 10 DB Side Bends Cooldown: Cat/Cow, Childs, Pigeon, Saddle poses.

Warmup: ROM, dynamic stretches, :45 each – Squat hold, Squats, Bird dogs, Pike Push-ups, Sit ups Strength: Back Squat 5 x 3 Moderately Heavy WOD: 5 Rounds 20 Chest high KB Swings 20 Lunges, Right 20 Tuck Ups 20 Lunges, Left Cooldown: Cat/Cow, Childs, Pigeon, Saddle poses.

Warmup: ROM, dynamic stretches, :30 each – squat hold, squats, bird dogs, pike pushups, mountain climbers, sit ups WOD: For Time: 100 Sit-Ups 90 Dumbbell Suitcase Deadlifts (50/35 lb) 80 Russian Twists (each side) 70 Up Downs 60 Alternating Box Step-Ups (24/20 in) 50 Bench Dips 40 Dumbbell Goblet Thrusters (50/35 lb) 30 Alternating Crab more »