Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks, 10 ring rows or DB Flies Strength: Bent Over Row Warm up to 75%, then 5 x 1 to heaviest single. If not maxing, do 10 sets of 5 with dumbbells WOD: 4 Rounds of:5 Burpees20 Squats5 Burpees10 Push ups5 Burpees20 Lunges5 Burpees10 V-ups400m more »

Warmup: ROM drills, dynamic stretches, 1 min deep squat hold, 30 seconds of squat jumps, 10 duck walk steps Strength: Back Squats Warmup to 75% of your 1 rep maxWork: 5 x 1 for heaviest single possible WOD: For time 25 weighted 3 way crunches 400m run21 slam balls 800m run15 slam balls 1200m run9 more »

Warmup: ROM, dynamic stretches, 15 burpees WOD: HIIT Intervals 4 Rounds 1:00 – Plank taps (tap opposite shoulder, alternate):30 – High Knees1:00 – Inch worms, with pushup:30 – Butt Kicks1:00 – Squats (with bands. Add 5 pulses every 5 squat reps):30 – Butt kicks1:00 – Dips:30 – High Knees Rest 3 minutes, repeat Cooldown: Roll more »

Warmup: ROM, dynamic stretches, 10 jumping squats, 15 sit ups, 20 supermans WOD: 5 rounds  (:30w/:10 rest) with Dumbbells Renegade row, L Renegade row, R OH Lunge, L OH Lunge, R DB Snatch, L DB Snatch, R Russian Twist, L Russian Twist, R Cooldown: hip flexor and piriformis stretches, roll out

Warmup: 2 Rounds 400m easy run, 5 strict pull-ups, 10 burpees, 15 sit throughs (R/L = 1) WOD: 2 rounds of: 12:00 AMRAP 5 Pull ups 10 Single Leg walkout to Push up, alt 10 Lateral Plank Walks, 5 each direction then 800m run/1000m row Cooldown: stretch

Warmup: 10 of each with light DB: Goblet squats, SA PP – R/L, Power Snatch R/L, Renegade Rows, Weighted sit ups WOD: 4 Rounds 500m Row 4 Power Cleans (55/75#) 4 Front Squats 4 Push Press 4 Thrusters Cooldown: Childs pose, quad and hip stretches

Warmup: ROM, dynamic stretches, 15-10 of KB SDHP and Push ups WOD: 4 Rounds 10 Romanian DL (55/95 – 95/155#)20 Bulgarian Split Squat + Bicep Curl, alt – with Dumbbells30 Abmat Sit ups Cooldown: Roll out and stretch