Warmup:ROM drills, dynamic stretches500m Row or 400m Run WOD: 2 min plank45 sec side plank, each side 20 WTD sit ups (at least 10#)20 dive bombers 40 cal row40 GHD Back extensions 60 leg levers60 arm haulers 80 4 ct flutter kicks80 Supermans 2 min wall sit

Warmup: ROM drills, dynamic stretches, 100m high knees, 100m sprint x 4 WOD: 4 Rounds 20 KB swings20 GHD sit-ups20 box jumps Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches,:30 each – Squat hold, pike pushups, bird dogs, slow mountain climbers, sit ups then :30 clamshell – right, banded if possible:30 clamshell – left, banded if possible Strength: Bent Over Rows5 x 8 @ 75% WOD: EMOM for 24:00 Minute 1: 15 Russian KB swingsMinute 2: 20 abmat situpsMinute 3: 6 more »

Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat Work: 5 x 8 @ 75% WOD:AMRAP 20 minutes:30 KB Swings20 KB Single leg DL, alternating10 Toes to BarCooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM, dynamic stretches, 800m run, 10 jumping pull-ups, 15 burpees WOD: Half of “Barbara”. Complete 2.5 rounds of: 20x pull ups30x push ups40x sit ups50x air squats *Rest 3 minutes between each round.

Warmup: ROM, Dynamic stretches, 10 burpees, 15 setups, 20 squats Strength: Front Squat Max 5 x 1 working up to a new heavy 1 rep max WOD: 16 min AMRAP 6 Walking Lunges 4 V-Ups 2 Dumbbell Thrusters (2×50/35 lb) 12 Walking Lunges 8 V-Ups 4 Dumbbell Thrusters (2×50/35 lb) Continue with this pattern, adding more »

Warmup: ROM, dynamic stretches, calf stretches, 10 Front squats with PVC Strength: Front SquatWarmup 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, 30 seconds rest (do more »

Warm up: ROM, dynamic stretches, 15 burpees, 20 wall balls WOD: use Med ball for each movement (total reps per side, except push ups) 30-26-22-18-14-10-6-2 push ups, (do half reps on one side, half on the other) single-leg glute bridges mountain climbers leg extensions plank hip dips Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 3 rounds of 3 Min AMRAPs of 15 sit ups and 10 lunges, rest 2 minutes between each round WOD: Run or row for 30 seconds50 Goblet SquatsRun or row for 30 seconds40 Walking LungesRun or row for 30 seconds30 GHD sit upsRun or row for 30 seconds20 Jumping PullupsRun or more »

Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict PressWarmup to 65% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls15 Floor KB press200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch