Warmup – ROM drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 KB side bends , each side (AHAP) 25 Wall Balls 25 V- ups 25 Back Extensions Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 30 high knees, 15 squats, 15 sit-ups, 10 flag push-ups, 10 Squat and Reach, 20 banded squat walk, each side WOD: Round 1: 12:00 EMOM Min 1 – 12 DB Power Snatch, alt Min 2 10 Single-arm Overhead lunge, alt Rest 3:00 then For time: Run 400m/Row 500m 21-15-9 Ring Rows more »

Warmup: ROM, dynamic stretches, :30 handstand hold10 reps each Pike Push-ups, Squats, Mountain climbers, knee sit throughs, sit ups, banded clam shells, ea side Strength: Strict Press5 x 5 @ 80% WOD: 20:00 AMRAP 400 m Run 1 Wall Walk-up 5 burpees 10 lunges 15 Straight leg sit-ups Cooldown: pigeon, spinal twist

Warmup:  ROM, 10 diamond pushups, 20 sit ups, 25 squats Strength:  Front Squat5 x 5 @ 80% WOD: For Time – use same weight for each exercise. (75-95#/45-65#)800m run5 Front Squats10 Push Press15 Hang Power Cleans400m Run5 Front Squats10 Push Press15 Hang Power Cleans800m Run Cooldown: Roll out and stretch

Warmup: ROM Drills, 400m run, 25 sit ups WOD: 3 Rounds for time of: 500m Row15 TTB400m Run10 Ring dips Cool down: 50 4-ct flutter kicks, 50 super mans

Warmup: ROM, dynamic stretches, 20 Goblet squats; 10 Single arm DB Push Press, each arm; 10 Single arm DB Thrusters, each arm; 10 Renegade rows; 10 Wtd Sit ups WOD: 20-16-12-8-4 Med Ball V-upsWeighted Step Ups, ea legMed Ball Push Ups Cooldown: Childs, pigeon, saddle poses

Warmup: ROM, dynamic stretches, 1:00 each: Jumping Jacks, Squats, Pike Push-ups (slow); Tuck-ups Strength: Bench Press/DB Floor Press 5×5 @ 80% rest 1:00 between sets WOD: 21-15-9 Burpee box jump-oversKB SwingsDB Power Snatch Cooldown: Child’s pose, pigeon pose, saddle pose