Warmup: ROM, dynamic stretches, 12 flag push-ups, 20 squats, 12 pike push-ups, 20 sit-ups, 20 slow mountain climbers, 20 knee sit-throughs, 30 clamshells R/L, 10 Squat and reach Strength: Strict Press 5 x 5 @ 80% 1 RM WOD: 4 Rounds 25 Med ball sit ups 20 Ball Slams 15 Box Jumps Cooldown: Child’s pose, more »

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 front squats, w/bar Strength: Front Squat 5 x 5 @ 80% WOD: 3 Rounds 500m row 30 KB Swings 30 Supermans Cooldown: 30 side V-ups, each side. Roll out and stretch

Warmup: ROM, dynamic stretches, barbell complex with empty bar: 3 Rounds, :20 each with :30 rest at the end of each round: Deadlift Hang Power Clean Front Squat Strict Press Push Press Back Squat WOD: 3 Rounds 10 DB Bicep Curls 20 Double Unders 30 Jumping Lunges 40 Jumping Jacks Cooldown: Childs pose, pigeon, saddle more »

Warmup: ROM, dynamic stretches, 10 burpee tuck jumps, 10 plank shoulder taps/side WOD: 5 Rounds 15 GHD Sit ups500m Row25 Squats Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 push ups, 15 jumping squats, 2:00 plank Strength: Bench Press 5 x 5 @ 80% 1RM WOD: 4 Rounds 20 Bicycle Sit-ups 15 Seated Leg Raises 10 Burpee DB Snatch 15 Seated Leg Raises 20 Bicycle Sit-ups 200m run/250m row Cooldown: stretch

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, dynamic stretches, :30 Handstand hold, 10 burpees, 400m run 30 min AMRAP 2 handstand push-ups (Or seated press)6 pull-ups10 pistols, alt14 straight legged dead lifts 95/75# Cooldown: stretch

Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat Work: 5×5 @ 80% WOD: AMRAP 20 minutes: 200m Run  15 Box Jumps 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM, dynamic stretches, 10 pushups, 15 sit ups, 20 squats WOD: 4 rounds, 1 min at each station Renegade RowsDB Thrusters Superman’sDonkey kicks to handstandPlank upsSit upsRest Cooldown: Roll and Stretch

Warmup: ROM, dynamic stretches, 30 high knees, 20 Squats, 20 Sit ups, 10 Flag Push-ups, 10 Slow mountain climbers, 10 Squat & Reach, 20 Banded Squat walk L/R WOD: 3 Rounds for time 2 Cleans (75/55#) 10 Burpees over bar 2 Cleans 10 Wall Balls 2 Cleans 10 Weighted sit ups 500m Row/400m Run Cooldown: more »