Warmup: ROM, dynamic stretches, 10 Push press with bar, 200m run Strength: Strict pressWork – 5 x 2 @ 85% WOD:30-25-20-15-10-5Sit ups (GHD or ABMat)GHD Back extensionsstraight leg deadlifts 95/65# Cooldown: 30 4ct Flutter kicks, 30 Good morning darlings; Roll out and stretch

Warmup: ROM, dynamic stretches, with a plate: 6 x ea. side. squat and reach, squat with T-spine rotations, spinal flexion/extension, front foot elevated lunges, cossack squat, hold plate – front squat x2 @5551 tempo then 10 Medicine Ball Hamsting Curls Rest 60 secondsHollow Body Roll to Superman x 6 rolls each wayRest 60 seconds Strength: more »

Warmup: ROM, dynamic stretches, 10 of each with DB: Goblet squat, SA PP ea, Power snatch, SA Thrusters, Renegade rows, Sit-ups WOD: 5 Rounds (With empty barbell) 5 OH Squats 10 Bicep curls 15 Fast Deadlifts 20 Bicycle sit ups Cooldown: 5 x each: Cat/Cow; knee circles (tabletop); low lunge + twist; big arm circles

Warmup: ROM, dynamic stretches, :30 each – squat hold, squats, bird dogs, pike pushups, mountain climbers, sit-ups WOD: 4 Rounds for time: 15 push-ups 30 reverse lunges, alt 30 KB Swings 15 V-ups Cooldown: spinal twist, hamstring stretches

Warmup: ROM, dynamic stretches, 4 x :30 single leg jump rope, alt sides; 15 restthen3 rounds, 1:00 eachWalking lungesHRPU’sBird dogs Strength: Bench Press5 x 2 @85% WOD: 4 Rounds for time 10 DB Front Squats20 DB Tri-kickbacks, 10 ea30 Sit-ups Cooldown: Chest stretch, spinal twists, side angle, shoulder rollover

Warmup: ROM, dynamic stretches, 10 of each: Banded Good mornings, Squats, Sit-ups, Mountain climbers, Knee sit throughs, Clamshells R/L Strength:  Deadlift 5 x 2 @ 85% WOD: 3 Rounds for time: 12 SDHP (75/55#) 24 Wall Balls 12 Bulgarian Split Squat (75/55#) 24 Super crunches (15/10#) Cooldown:  Updog/downdog x 5, roll out

Warmup: ROM, dynamic stretches, :30 each – squat hold, squats, bird dogs, pike pushups, mountain climbers, sit ups WOD:For Time:100 Sit-Ups90 Dumbbell Suitcase Deadlifts (50/35 lb)80 Russian Twists (each side)70 Up Downs60 Alternating Box Step-Ups (24/20 in)50 Bench Dips40 Dumbbell Goblet Thrusters (50/35 lb)30 Alternating Crab Kicks20 Inverted Burpees10 Wall Walks Every 3 minutes, perform:5 more »

Warmup: ROM, dynamic stretches, 30 high knees, 20 squats, 20 sit-ups, 10 Flag push-ups WOD: 3 Rounds for time 2 Cleans 10 Over bar burpees 2 Cleans 10 Wall Balls 2 Clean 10 Wall Ball sit-ups 500 m Row Cooldown: Mobility drills

Warmup – ROM drills, Max pull-ups or 15 Bent Over Rows, 15 dips, 25 sit-ups Strength -Bent Over Row 5 x 2 @ 85% WOD: 4 Rounds 12 KB Swing + Goblet squats 24 Seated Leg raise over KB 24 Lunges, alternating Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 20 banded squat walks each side, 10 jumping squats, 10 80/20 squats each side, 10 lizard kick-through each side Strength: Back Squat 5 x 2 @ 85% 1RM WOD: For time 50 Jumping Jacks 15 Seated Ring Dips 15 Ball Slams 50 Jumping Jacks 12 Seated Ring Dips 15 Ball Slams more »