Warmup: ROM drills, 15 inchworms, 20 squats Strength: Back Squat, de-loadWork: 5 x 3 @ 65% WOD:10, 9, 8, 7….3, 2, 1 of Box JumpsGHD sit upsKB swingsHand-release push-ups Cooldown: Rollout and stretch

Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run WOD: 21-15-9 Deadlifts (bodyweight) Box Jumps Seated Press with bar Then 50 Hollow Rocks 50 Arch Rocks 25 GHD sit-ups Cooldown:  Roll out and stretch.

Warmup: ROM, dynamic stretches, 10 seated press with PVC, 15 sit ups, 20 supermans Strength – Strict Press 5 x 2 at 85% WOD: 3 rounds  (:20 w/:10 rest) with Dumbbell Renegade row, L Renegade row, R Lunge + Single arm thruster, L Lunge + Single arm thruster, R DB Snatch, L DB Snatch, R more »

Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat5 x 2 @ 85% WOD: Circuits1:00 work at each station; 1:00 rest/transition 2 rounds High kneesDB Side bends DB Push PressBurpeesToe touches Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches30 4-ct Mountain climber30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back100 Kettle bell Figure 8’s100m Med ball Run (20/14#)100 air squats100m walking lunges Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 seconds high knees, butt kicks, jumping jacks, 5 burpees WOD: 20 Min AMRAP 5 Burpee Broad jumps400m run1 min Plank hold Cooldown: Ab circuit 3, roll out and stretch

Warmup: ROM, dynamic stretches, :30 jumping jacks, high knees, butt kicks, 10 burpees Strength: Bench press 5 x 2 @ 85% WOD: 20:00 AMRAP 6 Lateral plank walks, each side 8 Single-leg walk out to push-up, alt 10 Renegade Rows, alt 12 Tricep kick backs Cooldown: stretch

Warmup:  ROM, dynamic stretches, 15 Good mornings, 15 Straight leg DL with bar Strength:  Deadlift 5 x 2 @ 85 WOD: 4 Rounds of 30 Step ups 20 Sit ups 10 Box Pike Push-ups  Cooldown:  Updog/downdog x 5, roll out

Warmup: ROM, dynamic stretches, 1 minute plank, 1 minute mountain climbers, 15 jumping squats WOD: For time: 800m Run 30 Goblet Squats 15 Atomic Sit-ups 400m Run 20 Goblet Squats 10 Atomic Sit-ups 200m Run 10 Goblet Squats 5 Atomic Sit-ups Cooldown: Rollout and stretch

Warmup:  ROM, review and practice Med ball Cleans, 2 min Jump rope, 10 push ups, 15 KB swings WOD: “Tabata That”Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise: Med Ball Cleans (20/14#)Double-UndersPush-upsKettlebell Swings (55/35#) Cooldown:  Ab circuit 3, work mobility