Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls WOD: 20 Min AMRAP 20 Wall balls15 Bent Over Rows200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup: ROM, dynamic stretches, 15 burpees, 400m easy pace run WOD: For Time Run 400m  Run 400m Run 400m Cool down: Roll Out and stretch

Warmup: ROM, dynamic stretches, 10 burpees WOD: HIIT Intervals 4 Rounds 1:00 – Plank taps (tap opposite shoulder, alternate):30 – High Knees1:00 – Inch worms, with pushup:30 – Butt Kicks1:00 – Squats (with bands. Add 5 pulses every 5 squat reps):30 – Butt kicks1:00 – Dips:30 – High Knees Rest 3 minutes, repeat Cooldown: Roll more »

Warmup:  ROM, dynamic stretches, 500m row, 10 inchworms, 2x 1:00 planks WOD: 4 Rounds 10 Plank knee to elbow10 Wall balls10 Renegade Rows10 Alt. DB Snatch Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 5 lunge w/twist, :30 handstand hold, 1:00 jump rope WOD: 20:00 AMRAP 3 handstand pushups (Seated DB press)5 Pullups (DB flies)7 Box jumps (step ups)10 Pistols, alt Ab circuit Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: to 75% Work: 5 x 1 work up to find new 1 rep max or heavy single WOD: 3 Rounds 5 Burpees10 Pullups15 GHD situps20 Double Unders (4x singles) Cooldown: Roll out and 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 »

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

Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees and butt kicks WOD: 12 Days of Fitmas 1 min. jump rope 2 Push-ups 3 Lunges (each side) 4 Mountain Climbers (each side) 5 Bench (or Couch) Dips 6 Step-ups (each side) 7 Plank Jacks 8 High Knees (each side) 9 Plank hip dips (each side) more »

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