Warmup: ROM, dynamic stretches, 10 PVC pass thru’s.  15 jumping squats, 500m row – easy pace WOD:  For time 21 Pullups, 9 Wall Balls, 500m Row 15 Pullups, 15 Wall Balls, 500m Row 9 Pullups, 21 Wall Balls, 500m Row Then, ab circuit from the board Cooldown:  Roll out shoulders, calf and hip stretches

Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks, 10 DB Flies, 10 banded lat pull downs 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 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, 40 high knees, 20 squats, 20 sit ups, 12 flag push ups, 10 squat and reach WOD:Tabata: 8 Rounds – :20 work/:10High Knee sprintsJump rope Then 2 rounds for time20-15-10 eachCrab Toe Taps, altPlank windmill and toe tapsSit throughs, alt Cooldown: :30 each: cat/cow; childs pose, saddle sit quad stretch, pigeon, more »

Warmup: ROM Drills, dynamic stretches, 1 min high knees, 1 min butt kicks, 15 inchworms WOD:400m Run15 Burpee jacks20 Jumping squats800m Run15 Hand release push ups20 Lunges (ea leg)800m Run15 Dips20 Goblet squats400m Run Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 10 DB Press, 800m Run Strength: Strict Press, De-load5 x 3 @ 65% WOD: 10:00 AMRAP10 Pull ups10 Pistols (ea)10 Lunge + twist (ea) rest 5:00 10:00 AMRAP10 Box Dips10 Wall ball sit ups Cooldown: roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat, de-load5 x 5 @ 65% WOD: Circuits1:00 work at each station; :30 rest/transition 3 rounds RowFront/Goblet squat DB Snatch, altBurpeesToe touches Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 10 inchworms with pushup, 10 jumping squats, 10 lunge with twist, 500m row/400m run WOD: 3 Rounds for time 10 Single leg deadlift, DB/KB, each leg 10 DB/Barbell banded hip thrusts 20 Raised banded hip abductions 20 Seated banded hip abductions 10 Med ball pass thrus 500m row/400m run Cooldown: stretch

Warmup:  ROM, dynamic stretches, 10 inchworms with pushup, 10 jumping squats, 10 lunge with twist, 400m/2:30 run WOD: Tabatas :20 work/:10 rest, 32 rounds/8 eachLungesPushupsSit-upsSquatsThere is no rest between exercises Then 50-40-30-20-10 reps for time:Mountain ClimbersSuperman’s Cool down: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press5 x 3 @ 65% WOD: 20:00 AMRAP 10 Wall Balls10 Flag Push ups10 OH Lunges, alt10 KB Swings10 Box Jumps200m run/250m Row Cooldown: Roll out and stretch