Warmup:  ROM, dynamic stretches, 10 of each: banded pass thru’s and pull aparts, planche push ups, narrow push ups, scap push ups Strength:  Bench Press Max Warmup to 75%, then 5 x 1 to work up to a new heavy single or max WOD:  20 Min AMRAP 9 Hang Power Cleans (75-95/45-65) 12 Burpees 15 more »

Warmup: ROM, dynamic stretches, 10 of each: Banded Good mornings, Squats, Sit ups, Mountain climbers, Knee sit throughs, Clamshells R/L Strength:  Deadlift Warmup to 75% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 3 Rounds for time: 12 SDHP (75/45#) 12 Wall Balls 12 Bulgarian Split Squat (75/45#), more »

Warmup: ROM Drills, 10 push ups, 15 squats, 20 good mornings with PVC WOD: 25-20-15-10-5 ofKB Swings Wall ball (20/14#) Mason Twists Cooldown:  roll and stretch

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 or new max WOD: 4 Rounds of:5 Burpees20 Squats5 Burpees10 Push ups5 Burpees20 Lunges5 Burpees10 V-ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 butt to ball squats, sit in deep squat for 1 min. Strength: Back SquatWarmup to 65%, then work up to a new 1 Rep Max (heaviest single). 1-1-1-1-1 WOD: 15 min AMRAP 15 3-way Crunches (Left, center, right = 1)8 Thrusters (75/45#) Cooldown: Roll out hamstrings and glutes on foam more »

Warmup: ROM, dynamic stretches, 10 burpees, 15 squats, :30 Jumping jacks WOD: 4 rounds, 25 reps each squats tricep dips v-ups lunges, left leg plank shoulder taps lunges, right leg bicycle crunches mountain climbers glute bridges Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 3 x :20 each jump rope, Squats, HRPU’s, Sit-ups Strength: Strict Press de-load 5 x 5 @ 65% WOD: 4 Rounds of 20 Chest high KBS 10 Plank hip dips (L+R = 2) 20 Seated leg raises (L+R = 2) Cooldown: doorway stretch, seated twist, cobra and quad stretches

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 4 rounds RowGoblet squat DB Snatch, altKB Bulgarian Split squat (L then R)Toe touches Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 banded pass throughs, 15 push ups, 500m row Strength: Bench press, de-loadWork: 5 x 5 @ 65% of 1 RM 3 rounds:2:00 work; 1:00 rest of Mason twist, weighted (10 – 25#)Bear crawl, forward and backwardJump rope/Double Unders Cooldown: hip opening stretches, roll out and stretch

Warmup: ROM, dynamic stretches:30 each jumping jacks, squats, pike push ups, tuck jumps Strength: Deadlift de-load5 x 5 @ 65 % WOD: 3 Rounds for time400m run12 Renegade Rows9 Burpees Cooldown: 3 x 1:00 plank, 1:00 restRoll and stretch