Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks WOD: FRC workout 4 Rounds of: 5 Burpees 20 Squats 5 Burpees 10 Push ups 5 Burpees 20 Lunges 5 Burpees 10 V-ups 400m Run Scoring: Post your workout time Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 20 sit ups, 10 burpees, 5 inchworms with pushup WOD: “Annie” 50-40-30-20-10 Double Unders Sit-ups Cooldown: :30 each – cat/cow, child, seated saddle, pigeon, hamstring, spinal twist

Warmup: ROM, dynamic stretches, 5:00 AMRAP of :30 Hollow Hold, 10 Alt. Single Leg V Ups, 5 V Ups, :20 Superman Hold Strength: 8:00 EMOM use what you have…dumbbells, KB’s, bands, milk jugs… 3 x each Bicep Curls Bench Dips Rows Shoulder press Then 16:00 AMRAP: 2 Burpees* 8 Ground to Over Head 16 Double more »

Warmup:  ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: 5 Rounds for Time 20 Air Squats 20 Alternating Lunges 20 Alternating Split Squat Jumps 10 Squat Jumps Cooldown: 2 x 2:00 Plank holds, roll out and stretch

Warmup: ROM, dynamic stretches, 800m run WOD: Deck of Cards 30:00 As Many Reps As Possible Shuffle up a deck of cards, including Jokers! Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Get through as much of the deck more »

Warmup: ROM drills, dynamic stretches, 5 seated push press with bar; 10 dips on box, 200m run WOD: 4 Rounds 10 Push press (95/65#) 15 ring dips or elevated box dips 20 Double Unders (4x singles) Abs – Plank to side plank holds, 30 sec each x 3; 10 plank shoulder taps, each side Roll more »

Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press Warmup to 65% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls 15 Bent Over Rows 250m row or 200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup: ROM, dynamic stretches, calf stretches, 10 clean pulls, 10 Front squats Strength: Front Squat Warmup to 65% Work: 1/1/1/1/1 work up to find your new 1 rep max WOD: 2 minutes Double Unders 5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest Run 400m 5 rounds: 30 second max rep pushups, more »

Warmup: ROM drills, shoulder stretch with PVC, 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 10 Front Rack lunges, ea leg (95/65#) 15 TTB 20 KB swings (53/35#) 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 DB Gainers Cooldown:  banded shoulder and hip stretches, roll out