Warmup:  ROM, dynamic stretches, 10 inchworms with pushup, 10 jumping squats, 10 lunge with twist, 400m/2:30 run WOD: Dumbbell work! 5 Rounds, 3 reps each:CleanPush PressFront Squat:60 Rest 1:00 Jump Rope (single under or double unders) Then: 4 Rounds, 10 reps each:Floor Crush PressBent Over RowsReverse Lunge, 10 x R; 10 x L:60 Rest 1:00 more »

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 400m run 40 Supermans 60 leg levers60 arm haulers 80 4 ct flutter kicks80 4 ct Mountain Climbers 2 min wall sit

Warmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 5 rounds of 10 Ring dips10 Thrusters (65-95#/45-65#)10 Pull-Ups10 Back extensions Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 seconds of high knees, butt kicks, jumping jacks WOD: “12 Days of Christmas”Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 more »

Warmup: ROM, dynamic stretches, 10 of each with light DB: Goblet squats, Single arm Push Press, Power Snatch – ea, Single arm Thrusters, Renegade Row (no pushup), Sit ups WOD: 7 Rounds in 2:00 Complete 7 DB Snatch, ea side 7 Bent Over Row, ea side Max reps DB Sumo Burpee Rest 1:00 between rounds more »

Let’s get into the Christmas spirit with this one… Warmup: ROM drills, 200m run, 15 burpee broad jumps WOD: MERRY CHRISTMAS!Draw a card to see how many reps of each exercise you will perform, Jack = 11, Queen = 12, King = 13, Ace = 14 M – Med Ball Clean (20/14#)E – Easy pace more »

Warmup: ROM, dynamic stretches, 10 DB Press, 800m Run Strength: Strict Press, De-load5 x 5 @ 65% WOD: 10:00 AMRAP10 Pull ups10 Pistols (ea)10 Lunge + twist (ea) rest 5:00 10:00 AMRAP10 Burpee box jumps10 Shoulder to Overhead (55-85/75-110#) Cooldown: roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat, de-load5 x 5 @ 65% WOD: Circuits1:00 work at each station; 1:00 rest/transition 3 rounds RunFront/Goblet squat DB Push PressBurpeesToe touches Cooldown: Roll out and stretch

Warmup: ROM, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees20 GHD sit-ups30 KB swings1 min Max Double Unders Cool down: 100 Supermans.

Warmup: ROM, dynamic stretches, 10 burpees, 200m run 3 rounds of:10 push ups20 tricep dips30 squats40 lunges50 sit ups60 second wall sit400m run Cooldown: roll and stretch