Warmup: ROM, dynamic stretches, 10 Push press with bar, 200m run Strength: Strict press Work – 10 x 1-2 @ 85% WOD: 30-25-20-15-10-5 Sit ups (GHD or ABMat) GHD Back extensions straight leg deadlifts 95/65# Cooldown: 30 4ct Flutter kicks, 30 Good morning darlings; Roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat 10 x 1-2 @ 85% WOD: Circuits 2:00 work at each station; 1:00 rest/transition 3 rounds Max calorie row Back squat (95-135#/65-95#) Ball slams Toe touches Hand Release Push-ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 500m row, 15 jumping squats, 15 inch worms with push-up WOD: For time 15 Ring Dips (modify with bands) 20 Pull-ups 25 Lunges (each leg) 30 Box Jumps (24/20″) 35 KB swings (53/35#) 40 Double Unders 40 Wall Balls 35 sit ups 30 Back Extensions 25 Hang Squat Cleans (45/35#) 20 more »

Warmup:  ROM drills, dynamic stretches, 10 push press with bar, 10 broad jump burpees WOD: 5 Rounds 8 Shoulder to Overhead (95/65#) 12 Kettlebell swings (53/35#) 16 Wall Ball (20/14#) Cooldown:  ab circuit from the board,  roll out and stretch

Warmup:  ROM, dynamic stretches, 10 banded passthrus and pull apart, 10 push-ups, 20 sit ups, 400m run Strength: Bench Press 10 x 1-2 @ 85% Rest :60-:90 WOD: 10, 9, 8…3, 2, 1 Around the Worlds GHD Sit-ups or Atomic Sit ups Calorie Row Cooldown: 50 Supermans, Roll and stretch

Warmup: ROM, Dynamic stretches, 15 Good mornings PVC, 20 Jumping Pullups, 25 back extensions Strength: Deadlifts 10 x 1-2 @ 85% Rest :60-:90 between sets WOD: 5 Rounds of 3:00 AMRAP/1:00 Rest between rounds: 5 Toes to Bar 10 Ball Slams 15 Goblet Squats Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 20 Goblet squats; 10 Single arm Push Press, each arm; 10 Single arm Thrusters, each arm; 10 Renegade rows; 10 Wtd Sit ups WOD: 20-16-12-8-4 Med Ball V-ups Weighted Step Ups, ea leg Med Ball Push Ups Cooldown: Childs, pigeon, saddle poses

Warmup: ROM, dynamic stretches, 1 min deep squat hold, 400m run, 20 lat pull downs Strength: Bent Over Row 10 x 1-2 @ 85% Rest :60-:90 between sets WOD: 4 Rounds 8 SA Thrusters 16 Russian Twists 200m Farmers Carry 400m run Cooldown: Roll and Stretch

Warmup: ROM, dynamic stretches, 1 min deep squat hold, 400m run, 20 push ups Strength: Back Squat 10 x 1-2 @ 85% Rest :60-:90 between sets WOD:  Tabatas, 4:00 each exercise Sit ups KB Swings Supermans Lunges Banded Lat Pull downs Cooldown: roll out and stretch

Warmup:  ROM, Dynamic stretches: 15 banded pass-thru’s and pull aparts, 10 pike push ups, 10 burpees 3:00 bar hang with reverse grip (palms face toward you vs away)- goal is to accumulate 2:00 of actual hang time (you’ll basically have 1 min worth of rest/shake-out time) WOD: “Cindy” – 20 Min AMRAP 5 Pullups 10 more »