Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 hang power cleans, 10 front squats with PVC Strength: Front Squat Warmup to 75% Work: 10 x 5 WOD: 3 Rounds 1000m row/800m run 30 KB Swings 30 Wtd Supermans Cooldown: 30 side V-ups, each side. Roll out and stretch

Warmup: ROM, dynamic stretches, Leg swings, :30 each: Jumping jacks, High Knees, Butt Kicks, Squats, Push ups WOD: 6 Rounds for Time 800m run/1000m row 20 Burpees Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, :30 each: Jumping jacks, Squats, Flag pushups, Hollow hold, Superman hold WOD: 2 Rounds for time 400m run 20 DB Bent Over Rows 40 Squats Then, 2 Rounds 1:00 work/1:00 rest Min 1 & 9: 8 Supermans, 8 Hollow Rocks, Max Squats Min 3 & 11: 8 Supermans, 8 Hollow Rocks, more »

Warmup: ROM, dynamic stretches, 30 jumping jacks, 30 high knees, 30 sit ups, 15 push ups WOD: 3 Rounds for time 8 pushups 8 V-sit hold (:10 Hold) 8 Single leg glute bridge, ea 8 Pistols, alt 8 Burpees 8 Wall walk-downs 8 Lateral jumps, ea 8 Broad jumps Cooldown: Abs, roll and stretch

Warmup: ROM, dynamic stretches, 15 banded or weighted good mornings, 30 sit ups, 30 Superman’s WOD: Circuits: with weights or bands Circuit 1 – 4 Rounds 1:00 work/:30 rest AMRAP Glute Bridges or DB Hip thrust Sit ups Bulgarian Split squats Supermans Rest 1:00 Circuit 2 – 4 Rounds 1:00/:30 Single leg Glute bridge, Left more »