Warmup: ROM, dynamic stretches, 20 Barbell rows with bar, 1000m row/800m run Strength: Bent Over Row5 x 2 @ 85% WOD: 20:00 AMRAP 25 Double Unders (4x singles)20 Medball Cleans15 Burpees10 Handstand Push ups Cooldown: Mobilize shoulders with bands, roll out and stretch

Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run Strength: Deadlift 5 x 2 @ 85% WOD: 21-15-9 Lunges, each side Box Jumps Seat Presses with bar Then 50 Hollow Rocks 50 Arch Rocks 50 Sit-ups Cooldown:  Roll out and stretch.

Warm up: ROM drills, dynamic stretches, 10 push ups, 20 leg levers, 30 squats, 40 bicycles, 50 cal row WOD:Tabata: 8 rounds, 20 sec work/10 sec rest V up’sBack extensionhollow rockFloor hyperextension Wall ballsSprint rows/DB DLBox Jumps Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, :30 jumping jacks, high knees and butt kicks WOD: For time – with dumbbell 10 Goblet Squats 8 Devil Press (burpee into single arm press) alt 20 Straight leg sit ups 8 Devil Press 30 Goblet Squats 8 Devil Press 40 Straight leg sit ups 8 Devil Press 50 Goblet Squats more »

Warmup: ROM, dynamic stretches, 10 banded pull downs, 10 banded pull-aparts Strength: Bent Over Row5 x 2 @ 85% WOD: 20 Min AMRAP 200m run15 SDHP (75#/55#)15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and stretch

Warmup:  ROM, review and practice Med ball Cleans, 2 min Jump rope, 10 push ups, 15 KB swings WOD: “Tabata That”Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise: Med Ball Cleans (20/14#)Double-UndersPush-upsKettlebell Swings (55/35#) Cooldown:  Ab circuit 3, work mobility

Warmup: ROM, dynamic stretches, 1:00 Squat hold, 400m run, 20 Push ups Strength: Back Squat 5 x 2 @ 85% WOD: Tabatas – 4:00 each exercise – :20/:10 Sit ups KBS Supermans Lunges Banded Lat Pull-downs Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 1 minute plank, 1 minute mountain climbers, 15 jumping squats WOD: For time: 800m Run 30 KB swings 15 Hand-Release Push-Ups 400m Run 20KB swings 10 Hand-Release Push-Ups 200m Run 10 KB swings 5 Hand-Release Push-Ups Cooldown: Rollout and stretch

Warmup: ROM, dynamic stretches, 10 jumping squats, 15 sit ups, 20 supermans Strength – Strict Press 5 x 5 at 80% WOD: 3 rounds for time of: 25 kettlebell swings (53/35) 25 GHD sit-ups 25 back extensions 25 knees-to-elbows Cooldown: hip flexor and piriformis stretches, roll out

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD: For Time 30 reps of: Box Jumps Pullups (Ring Rows) KB Swings Walking Lunges, alt Leg Lifts Push Press (bar or DB) Back Extensions Wall Balls Burpees + Plank Jacks Sec Jump more »