Warmup: ROM, dynamic stretches, :30 each – Jumping jacks, Squats, Flag Push ups, Hollow hold, Arch hold Strength: Back Squat5 x 8 @ 75% WOD: For Time 21-15-9 Hang power clean Push press Over the bar burpees Cooldown: Childs, pigeon, saddle poses

Warmup:  ROM drills, dynamic stretches, 250m row, 20 sit-ups, 15 dips WOD:  4 Rounds for time: 500m Row 20 OH Walking lunges 15 Hanging leg raises 10 GHD situps Cooldown:  banded shoulder and hip stretches, roll out

Warmup: ROM, Dynamic stretches, 20 burpees, 20 squats, 20 bird dogs, 20 glute bridges, 20 Lunges, 10 Flag push ups, 10 Hollow rocks, 10 Superman’s WOD: Tabata Circuits4:00 each circuit – :20 work/:10 rest x 8 rounds1:00 rest between circuits Circuit 1Jump RopeButt Kicks Circuit 2Jumping JacksBurpees Circuit 3Walking LungesJump Squats Circuit 4Push upsPlanks Cooldown: more »

Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict PressWarmup to 65% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls15 Bent Over Rows200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup: ROM, Dynamic stretches, 10 burpees, 20 squats Strength: Front Squat Max 5 x 1 working up to a new heavy 1 rep max WOD: 16 min AMRAP 6 Walking Lunges 4 V-Ups 2 Dumbbell Thrusters (2×50/35 lb) 12 Walking Lunges 8 V-Ups 4 Dumbbell Thrusters (2×50/35 lb) Continue with this pattern, adding 6 Walking more »

Warmup: ROM drills, 15 arm circles (small to big, big to small), 15 push-ups, 15 dips, 15 press with bar WOD: EMOM for 8 mins, perform 10 Elevated Ring Rows rest 2 mins, then EMOM for 8 mins, perform 10 Barbell Floor Press (95/65#) rest 2 mins EMOM for 8 mins, perform 10 Behind the more »

Warmup: ROM, dynamic stretches, 10 jumping squats, 10 burpees, 20 lunges WOD: 4 Rounds 15 DB Box Step ups, Left only 15 DB Box Step ups, right 15 Heel elevated goblet squats 15 Toe elevated Romanian DL then 3 Rounds 20 Banded Glute bridges 15 ea. Single-leg elevated bridge 20 Weighted Sit-ups Cooldown: Stretch

Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup to 75% then5 x 1 work up to heaviest single WOD: 20:00 AMRAP 10 Pullups15 GHD situps20 Double Unders (4x singles)500m Row Cooldown: Roll out and stretch

Warmup:   ROM, dynamic stretches, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: Warm-up to 75% 1 RM Work: 1/1/1/1/1 Find a new 1 Rep Max WOD:4 Rounds 20 KB Swings 10 wall balls (20/14#) 5 burpees Cooldown:  Roll and stretch hamstrings and quads

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