Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 high knees, 30 sit-ups, 15 pushups WOD: 3 Rounds for time 10 Pistols20 Pike Pushups30 KB swings40 Sit throughs50 Sit ups Cooldown: :30 each: Cat/cow, childs pose, saddle sit quad stretch, pigeon, hamstring stretches

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 20 sit ups, 10 burpees, 5 inchworms with pushup WOD: “Annie”50-40-30-20-10 Double UndersSit-ups Cooldown: :30 each – cat/cow, child, seated saddle, pigeon, hamstring, spinal twist

Warmup: ROM, dynamic stretches, 10 inchworms, 10 pushups, 10 burpees Strength: Bench Press5 x 3 @ 85% WOD: 20:00 AMRAP 10 reps, each side of each, with DB’s: Single-arm rowSide bendsCurtsy LungesThrustersFlies Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run Strength: Deadlift 5 x 3 @ 85% WOD: 21-15-9 Box Jumps Seat Presses with bar Then 50 Hollow Rocks 50 Arch Rocks 50 Sit-ups Cooldown:  Roll out and stretch.

Warmup: ROM, dynamic stretches, 5 strict pull-ups, 10 scap push ups Strength: Bent Over Rows Work: 5 x 3 @ 85% WOD:AMRAP 20 minutes:30 Wall Balls200m Run10 Atomic sit-ups Cooldown: up dog/down dog x 4, stretch shoulders

Warmup: ROM, Dynamic stretching, 1:00 each Squats, HRPU’s, Sit through, Glute bridge, burpees WOD: 20:00 AMRAP 20 Alt  DB Lunges 15 K2E 10 DB PP Cool down: Roll and stretch 

Warmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Flag Pushups, Hollow hold, Arch hold Strength: Strict Press5 x 5 @ 80% WOD For time: 30 Wall Balls30 Kettlebell Swings60 Box Jumps30 Kettlebell Swings30 Wall Ball Shots Cooldown: Stretch and roll out

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks, 10 front squats with PVC Strength: Front SquatWarmup to 80%Work: 5 x 5 WOD: 3 Rounds1000m row/800m run30 Wall balls30 Supermans Cooldown: 30 side V-ups, each side. Roll out and stretch

Warmup: ROM, dynamic stretches, 40 High knees, 20 Air squats, 20 Sit ups, 10 Flag Push ups, 10 Slow Mountain Climbers, 10 Pike Push ups, 10 Squat and reach, 20 banded Squat walk R then L For Time1 to 10 to 1 Reps (Pyramid with Multipliers) of:1 Burpee2 Mountain Climbers3 Sit-Ups Cooldown: Pigeon, Hamstring and more »

Warmup – ROM drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Back Extensions Cooldown: Roll and stretch