Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar Strength: Deadlift, de-load 5 x 3 @ 65% WOD: 20 Min AMRAP 10 KB Swings 10 Dips (ring or box) 10 Burpees 100m sprint Cooldown: Roll out and stretch

Warmup – ROM drills, dynamic stretches, 2 min jump rope WOD: 800m Run20 dips400m Run1 min wall sit200m run40 lunges400m run50 4-ct Flutter kicks800m run Cooldown: roll out calves and feet. Stretch quads, hamstrings, hip flexors

Warmup: ROM, dynamic stretches, 400m run, 10 dislocates, 10 Push press with PVC, 20 walking lunges WOD: 800m Run 3 Rounds of: 10 Push-ups50 Mason twists, ea20 Alt. Jumping Lunges, each50 Arch Rocks10 Barbell Row (55/75#)50 Squats Cooldown: 50 Good morning darlings, roll out and stretch

Warmup: ROM, dynamic stretches, 10 banded pull downs, 10 banded pull-aparts Strength: Bent Over Row de-load5 x 3 @ 65% WOD: 20 Min AMRAP 200m run15 SDHP (75#/55#)15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and stretch

Warmup: ROM drills, 10 burpees, 15 inchworms, 20 squats, 30 sit-ups Strength: Back Squat, de-loadWork: 5 x 3 @ 65% WOD: 25:00 EMOM Min 1: 60 Single unders Min 2: 10 DB PP Min 3: 15 Tuck-ups Min 4: 10 Pull-ups (DB Flies) Min 5: 8 DB Front Squats Cooldown: childs pose, saddle pose, pigeon more »

Warmup: ROM, dynamic stretches, with PVC: 5 x each side: seated thorasic spinal twist with sidebend, standing rotational twist, supported hip circles, low lunge thorasic twist then 20 Jumping jacks, Mountain climbers, Squats, Sit-ups, Supermans and Hollow Rocks WOD: 9, 8,7…3,2,1 of Deadlift (95/75#) Ring Rows Weighted step-ups (30/20#) * Russian Twist (30/20#) *R + more »

Warmup: ROM, dynamic stretches, 1:00 Jump rope, 10 broad jump burpees, 20 squats, 30 sit ups WOD: Circuits2:00 work at each station; 1:00 rest/transition 2 rounds Jump RopeGoblet squatWall BallsV-UpsHand Release Push-ups10m Shuttle runs Cooldown: Roll out and stretch