Warmup:  ROM, dynamic stretches, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup to 65% of your 1 RM Work: 5 x 5 reps De-load. Focus on DEPTH and TEMPO. 31×1 WOD: 5 Rounds 5 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 30 wtd Mason twists Cooldown: 50 arm haulers, more »

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 high knees, 30 sit-ups, 15 pushups WOD: Reverse Pyramid for time 50 Sit-ups40 Pushups30 KB Swings20 Pull-ups or Bent Over rows40 Sit ups30 Push ups20 KB Swings10 Pull-ups or Bent Over rows30 Sit ups20 Pushups10 KB Swings5 Pull-ups or Bent Over rows Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, with PVC – :30 each – Deadlifts, Hang Power Cleans, Front Squats, Shoulder Press, Push Press, Back Squats Strength: Strict Press 5 x 1-2 @ 90% WOD: 5 rounds 10 Push ups 10 Jumping Lunges 10 Ball Slams Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks, 10 front squats with PVC Strength: Front SquatWarmup to 90%Work: 5 x 1-2 WOD: 3 Rounds1000m row/800m run30 Wall balls30 Supermans Cooldown: 30 side V-ups, each side. Roll out and stretch

Warmup: ROM, dynamic stretches, 30 jumping jacks, 10 burpees WOD: 30 MIN AMRAP: 14 Walking Lunges14 Heel Raised Squats14 OH Tricep Extensions14 KB Swings:60 Wall sit with Goblet Hold* if you break the wall sit you must do 20 burpees

Warmup: ROM, dynamic stretches, 10 inchworms, 15 burpees, 20 supermans, 25 sit ups WOD: 20:00 AMRAP 15 Squats 15 Reverse Lunges, Left 15 Reverse Lunges, Right 15 Dips 15 Straight leg sit-ups Cool down: Stretch

Warmup:  ROM, dynamic stretches, 10 banded passthrus and pull apart, 10 push-ups, 20 sit ups, 400m run Strength: Bench Press5 x 1-2 @ 90%Rest :60-:90 WOD: 10, 9, 8…3, 2, 1 Around the Worlds GHD Sit-ups or Atomic Sit ups Calorie Row (Jumprope – set number x 10 seconds) Cooldown: 50 Supermans, Roll and stretch

Warmup: 1:00 Jumping jacks, good mornings with bar, Sit ups Strength: Deadlift 5×1-2 At 90% WOD: 15:00 AMRAP Row 250/Run 200 20 Straight leg sit ups 5 Single arm Hang Power Clean & Jerk – Right 5 Single arm Hang Power Clean & Jerk – Left 10 Weighted Step-ups, alternating Cooldown – child’s pose, pigeon, more »

Warmup: ROM, dynamic stretches, 1:00 each Jumping Jacks, Squats, Pike Push ups, Tuck Ups WOD: 20:00 AMRAP 10 Hand Release Push-ups 10 KB Goblet Squats 20 Seated Leg Raise Cooldown: 1:00 each Childs pose, pigeon, saddle, seated twist

Warmup: ROM, dynamic stretches, 5 strict pull-ups, 10 scap push ups Strength: Bent Over Rows Work: 5 x 1-2 @ 90% WOD: 9:00 AMRAP 3 Power Cleans 3 Pull-ups 6 Power Cleans 6 Pull-ups 9 Power Cleans 9 Pull-ups 12 Power Cleans 12 Pull-ups …keep adding 3 reps until time is up! Cooldown: Stretch