Warmup: ROM, dynamic stretches, 10 push-ups, 20 squats, 2:00 jump rope Strength: Bench Press5 x 8 @ 75% WOD: 2 rounds for time 1000m row 800m run Rest 2 mins between rounds Cooldown: roll out and stretch

Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run Strength: Deadlift 5 x 8 @ 75% WOD: 21-15-9 Lunges, each side Box Jumps Seat Presses with bar Then 50 Hollow Rocks 50 Arch Rocks 50 Sit-ups Cooldown:  Roll out and stretch.

Warmup: ROM, dynamic stretches, 15 banded or weighted good mornings, 30 sit ups, 30 Superman’s WOD: Circuits Circuit 1 – 4 Rounds 1:00 work/:30 rest AMRAP Glute Bridges (banded) or DB Hip thrustSit upsBulgarian Split squats (DB or KB)Supermans Rest 1:00 Circuit 2 – 4 Rounds 1:00/:30 Single leg Glute bridge, Left (weighted)Single leg Romanian more »

Warmup: ROM, dynamic stretches, 15 PVC thrusters, 10 plank to reverse plank, 20 Mountain Climber knee taps WOD: 5 Rounds 10 Single, Single Double DB press10 Side stepping, One armed KB Swings, each side10 DB Curls, each side (Static hold with other DB)10 Renegade Row, each arm Cooldown: Roll Out and Stretch

Warmup: ROM, dynamic stretches, :30 jumping jacks, 10 bar rows Strength: Bent Over Row5 x 8 @ 75% WOD:Run 200m 5 rounds::30 max rep Alt one-arm KB Snatch, :30 rest Run 400m 5 rounds::30 max rep pushups, :30 rest (do a different kind of pushup each round: wide; diamond; narrow/military; decline; handstand; ring) Run 200m more »

Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat Work: 5 x 8 @ 75% WOD:AMRAP 20 minutes:30 Mountain Climber twist (knee to elbow)20 KB Single leg DL, alternating10 Jumping SquatsCooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM, dynamic stretches, 25 sit-ups, 50 walking lunges WOD: 4 Rounds:45 of Goblet Squats:15 rest:45 of Push ups:15 rest Rest 1:00 4 Rounds:45 KB Swings:15 rest:45 Jumping lunges:15 rest Rest 1:00 4 Rounds:45 Plank:15 rest:45 Right side Plank:15 rest:45 Left side plank :15 Rest Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees15 GHD or Med Ball sit-ups20 KB swings1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.

Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict PressWarmup to 75% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls15 Bent Over Rows200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup: ROM, Dynamic stretches, 10 burpees, 20 squats Strength: Front Squat Max 5 x 1 working up to a new heavy 1 rep max WOD: 16 min AMRAP 6 Walking Lunges 4 V-Ups 2 Dumbbell Thrusters (2×50/35 lb) 12 Walking Lunges 8 V-Ups 4 Dumbbell Thrusters (2×50/35 lb) Continue with this pattern, adding 6 Walking more »