Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar, 10 Lat pullups, 200m run Strength: Deadlift5 x 5 @ 80% WOD: “Nicole” 20:00 AMRAP400m runMax Pull-ups (Modifications: Renegade rows, DB Bent over row, or Pike Push-ups) Cooldown: Roll out and stretch

Warmup: ROM, 20 burpees Then 20 min AMRAP:20 inchworms30-sec wall sit20 diamond push-ups45-sec wall sit20 tuck jumps1 min wall sit20 mason twists45-sec wall sit20 calf raises30-sec wall sit Cooldown: Roll out and stretch

Warmup: 30 sec each: squats, bird dogs, slow Pike Push-ups, Slow Mountain climbers, Sit-ups, Clamshells with bands, each side Strength: Back Squat 5 x 5 @ 80% WOD: 6 Rounds 5 Box Pike Push-ups 10 DB lunges, alt 10 DB Power Snatch, alt 10 DB Tricep Kick-backs Cooldown: Stretch

Warmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Hanging Leg raises10 KB Swings15 Burpees10 Wall Balls5 box dips Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 seated DB press, 15 DB side bends/each side Strength: Strict Press5 x 8 @75% Rest 60-90″ WOD: For time:20 Ball Slams50m Broad Jump Burpees20 Sandbag OH Press50 Wtd Step-ups (65/95#)20 KB Figure 8’s50m Bear Crawls Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 15 Good mornings and Front Squats with bar, 500 m row or 400m run Strength: Front Squat5 x 8 @ 75% WOD: 20 min AMRAP 10 Goblet Squats20 GHD situps30 KBS Cooldown: 5 x updog/downdog, roll out

Warmup:ROM drills, dynamic stretches500m Row or 400m Run WOD: 2 min plank45 sec side plank, each side 20 GHD Sit-ups20 dive bombers 40 cal row40 GHD Back extensions 60 leg levers60 arm haulers 80 4 ct flutter kicks80 Supermans 2 min wall sit

Warmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks, 10 inchworms with push ups, 10 lunge + twist WOD: For time3:00 Jump rope20 Box Step-Ups, each leg20 Burpees20 Dumbbell Deadlifts (2×50/30 lb)20 Push-Ups20 Wall Balls20 Dumbbell Bent Over Rows (2×50/30 lb)20 Sit-Ups, then3:00 Jump rope Cooldown: roll out and stretch

Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run Strength: Deadlift 5 x 8 @ 75% WOD: 21-15-9 Lunges, each side Box Jumps Seat Presses with bar Then 50 Hollow Rocks 50 Arch Rocks 50 Sit-ups Cooldown:  Roll out and stretch.

Warmup: ROM, dynamic stretches, :30 each: Jumping jacks, high knees and butt kicks WOD:For Time30 Air Squats5 Burpees30 Sit-Ups5 Burpees30 Lunges (alternating legs)5 Burpees30 Kettlebell Swings5 Burpees30 Bear Crawl Steps5 Burpees20 Kettlebell Swings5 Burpees20 Lunges (alternating legs)5 Burpees20 Sit-Ups5 Burpees20 Air Squats Cool down: Roll out and stretch