Warmup: ROM, dynamic stretches, 1:00 Plank, 10 push ups, 15 squats, 20 supermans WOD: 20:00 EMOM – start at the top of the minute, time remaining during that :60 is transition and rest. Keep rotating exercises for 18:00 Minute 1: 8 Bench or DB Floor press (65-95#/45-65#) Minute 2: 16 V-ups Minute 3: 24 Air more »

Warmup: ROM, dynamic stretches, 1:00 Plank, 10 push ups, 15 squats, 20 supermans WOD: 20:00 EMOM – start at the top of the minute, time remaining during that :60 is transition and rest. Keep rotating exercises for 18:00 Minute 1: 8 Bench or DB Floor press (65-95#/45-65#) Minute 2: 16 V-ups Minute 3: 24 Air more »

Warmup: ROM, dynamic stretches, 1:00 plank, 10 burpees, 10 jumping squats WOD:  5 rounds 400m run 1 minute squats 1 minute diamond push ups 1 minute sit ups 1 minute tricep dips 1 minute burpees 1 minute rest

Warmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks WOD: For timeAs you go down the list, you also come back up.1 HSPU2 broad jumps3 v-ups4 jumping lunges5 glute bridges6 jumping knee tucks7 push-ups8 abmat sit-ups9 inchworms10 sprawls11 dips12 cossack squats13 rower sit-ups14 reverse lunges15 pike push up16 jumping jacks17 air squats18 more »

Warmup – ROM drills, Max pull-ups or 15 Bent Over Rows, 25 narrow push ups, 25 sit ups Strength – Bench Press, deload 5 x 5 @ 65% WOD: 4 Rounds 12 KB Swing + Goblet squats 24 Seated Leg raises 24 Lunges, alternating Cooldown: Roll and stretch