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: 5 Rounds for time 10 KB Swing Goblet Squat 10 Push-ups 20 Bicycle Sit ups 40 Double Understand (4x singles) Cooldown: Quad more »

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 drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Back Extensions/supermans Cooldown: Roll and stretch

Warmup: ROM, Dynamic stretches, 20 burpees, 20 squats, 20 bird dogs, 20 glute bridges, 20 Lunges, 10 Flag push ups, 10 Hollow rocks, 10 Superman’s WOD: Tabata Circuits4:00 each circuit – :20 work/:10 rest x 8 rounds1:00 rest between circuits Circuit 1Jump RopeButt Kicks Circuit 2Jumping JacksBurpees Circuit 3Walking LungesJump Squats Circuit 4Push upsPlanks Cooldown: more »

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, dynamic stretches, with PVC: 5 x each side: seated thorasic spinal twist with sidebend, standing rotational twist, supported hip circles, low lunge thorasic twist then 20 Jumping jacks, Mountain climbers, Supermans and Hollow Rocks Strength: Deadlift 5 x 5 @ 80% WOD: 9, 8,7…3,2,1 of Ring Rows Weighted step-ups (30/20#) * Russian Twist more »

Warmup: ROM, dynamic stretches, 10 inchworms, 15 burpees, 20 alt jumping lunges WOD: 20:00 AMRAP 5 x 3 position push up (narrow, wide, pike)10 single, single, double V-up15 single leg deadlift to curtsy lunge20 alt jumping lunges1:00 fast feet high knees :30 rest Cooldown: Ab circuit. Roll and stretch

Warmup: ROM, dynamic stretches, 8 inchworm with push up, 10 burpees, 12 jumping squats Then 20 min AMRAP:20 inchworms30 sec wall sit20 diamond push-ups45 sec wall sit20 tuck jumps1 min wall sit20 mason twists45 sec wall sit20 calf raises30 sec wall sit

Warmup – ROM drills, Max pull-ups or 15 Bent Over Rows, 15 dips, 25 sit-ups Strength -Bent Over Row 5 x 5 @ 80% WOD: 4 Rounds 12 KB Swings 24 Seated Leg raise over KB 24 Lunges, alternating Cooldown: Roll and stretch