Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 banded pass throughs, 15 push ups, 500m row Strength: Bench press, de-load Work: 5 x 3 @ 65% of 1 RM 3 rounds: 2:00 work; 1:00 rest of Mason twist, weighted (10 – 25#) Bear crawl, forward and backward Jump rope/Double Unders Cooldown: banded hip opening stretches, more »

Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat, de-load 5 x 3 @ 65% WOD: Circuits 2:00 work at each station; 1:00 rest/transition 3 rounds Max calorie row Front squat (95#/65#) Ball slams Run Toe touches Hand Release Push-ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, WOD: 30 MIN AMRAP: 14 Walking Lunges 14 Heel Raised Squats 14 OH Tricep Extensions 14 KB Swings :60 Wall sit with Goblet Hold * if you break the wall sit you must do 20 burpees

Warmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 5 rounds of 10 Ring dips 10 Thrusters (65-95#/45-65#) 10 Pull-Ups 10 Back extensions Cooldown: Roll out and stretch

Warmup:  ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD:  30-20-10-20-30 DB/KB Sumo Deadlift High Pull kettlebell swings GHD sit ups (Wtd sit ups) Cooldown:  banded shoulder and hip stretches, roll out

Warmup: ROM, dynamic stretches, 10 inchworms with push ups, 10 jumping squats, 10 lunge with twist WOD: 3 Rounds for time 20 reps each: Squats Pushup V-ups Lunges Dips Slow mountain climbers Plank shoulder taps Cooldown: Roll out and stretch

Warmup:  ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD:  3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 GHD situps Cooldown:  banded shoulder and hip stretches, roll out

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 high knees, 30 sit-ups, 15 pushups WOD: Reverse Pyramid for time 50 Sit-ups 40 Pike Pushups 30 Box Jumps 20 Pull-ups or Bent Over rows 40 Sit ups 30 Staggered Hand Push ups 20 Box Jumps 10 Pull-ups or Bent Over rows 30 Sit ups 20 Hand more »

Warmup: ROM, dynamic stretches, 10 DB Press, 800m Run Strength: Strict Press, De-load 5 x 5 @ 65% WOD: 10:00 AMRAP 10 Pull ups 10 Pistols (ea) 10 Lunge + twist (ea) rest 5:00 10:00 AMRAP 10 Burpee box jumps 10 Shoulder to Overhead (55-85/75-110#) Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches :30 each jumping jacks, squats, pike push ups, tuck jumps Strength: Deadlift de-load 5 x 5 @ 65 % During rest, hold handstand :15 WOD: 3 Rounds for time 400m run 12 Bent Over Rows 9 Over the bar burpees Cooldown: 3 x 1:00 plank, 1:00 rest Roll and stretch