Warmup: ROM, dynamic stretches, :30 handstand hold 10 reps each Pike Push-ups, Squats, Mountain climbers, knee sit throughs, sit ups, banded clam shells, ea side Strength: Strict Press 10 x 3 @ 80% WOD: 20:00 AMRAP 400m run 5 burpees 10 lunges 15 straight leg sit ups Cooldown: lizard, pigeon, spinal twist

Warmup: ROM, dynamic stretches, 15 Good mornings and Front Squats with bar, 500 m row or 400m run Strength: Front Squat 10 x 3 @ 80% WOD: 20 min AMRAP 10 Goblet Squats 20 GHD situps 30 Double Unders Cooldown: 5 x updog/downdog, roll out

Warmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks, 10 inchworms with push ups, 10 lunge + twist WOD: For time 1 mile run, then 23 Box Step-Ups, each leg 23 Burpees 23 Dumbbell Deadlifts (2×50/30 lb) 23 Push-Ups 23 Double-Unders 23 Dumbbell Bent Over Rows (2×50/30 lb) 23 Sit-Ups, then 1 more »

Warmup: ROM, dynamic stretches, Burgener warmup, 10 med ball cleans, 10 burpees WOD: “The Chief” Benchmark. Five 3-minute AMRAPs in 19 minutes** AMRAP in 3 minutes 3 Power Cleans (75-135/55-95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times Rest 5:00, then 3 rounds 10 Hollow Rocks 10 V-Ups 10 Tuck more »

Warmup: ROM, dynamic stretches, 10 inchworms, 10 pushups, 10 burpees Strength: Bench Press 10 x 3 @ 80% WOD: 20:00 AMRAP 10 reps, each side of each, with DB’s: Single-arm row Side bends Curtsy Lunges Thrusters Flies Cooldown: Roll out and stretch

Warmup:  ROM drills, 10 good mornings with bar, 15 jumping squats, 20 decline pushups Strength: Deadlift 10 x 3 @ 80% WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 15 med ball sit ups Cooldown: 50 floor wipers, roll out and stretch