WOD: ROM, dynamic stretches, 10 scap push ups, 10 jumping squats, 5 strict pull ups Strength: Bent Over Row 5 x 2 @ 85% WOD: 15:00 AMRAP 5 Deadlifts (135/115#) 10 DB Thrusters 15 Knees to Elbows Cooldown: 2:00 plank, stretch

Warmup: ROM, dynamic stretches, 20 banded squat walks each side, 10 jumping squats, 10 80/20 squats each side, 10 lizard kick-through each side Strength: Back Squat 5 x 2 @ 85% 1RM WOD: For time 50 Jumping Jacks 15 Seated Ring Dips 15 Ball Slams 50 Jumping Jacks 12 Seated Ring Dips 15 Ball Slams more »

Warmup: ROM drills, dynamic stretches, 30 sec jumping jacks, high knees, butt kicks WOD: 20 min AMRAP 10 Burpee Pullups15 Box Jumps 20 Arm haulers 25 Med ball sit ups Cooldown: Stretch

Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run WOD: 21-15-9 Single leg KB Deadlift, ea Box Jumps/Step ups DB Row GHD Sit ups Then 50 Hollow Rocks 50 Arch Rocks Cooldown:  Roll out and stretch

Warmup: ROM, Dynamic stretches, :30 each Jumping Jacks, Squats, Pike pushups, tuck-ups WOD: 10 Rounds: Every 1:30, complete: 1 Deadlift (95/75#) 2 Hang Power Cleans 3 Front Squats Rest 2:00, then 2 Rounds: 1:00 – 8 Supermans; 8 Hollow Rocks; Max Squats 1:00 Rest 1:00 – 8 Supermans; 8 Hollow Rocks; Max Jumping Lunges 1:00 more »

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD: For Time 30 reps of: Box Jumps KB Swings Walking Lunges, alt Leg Lifts Push Press (bar or DB) Back Extensions Wall Balls Burpees + Plank Jacks Sec Jump Rope Cooldown:  2:00/s more »

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, 5/side lunge with twist, 10/side leg swings, 2:00 Jump rope, 10 burpees WOD:  4 Rounds 10 TTB15 Burpees20 Slow Mountain Climbers400m run Cooldown: Ab circuit, roll and stretch