At home, Ice Day WOD: Warm-up: 2 minutes of jumping rope or jumping jacks Tabatas: 8 rounds per exercise of :20 work with :10 rest (total of 4 minutes).  Complete as many reps as possible during each set of 20 seconds. Set 1- Air squats    Rest 1 minute Set 2- Push-ups    Rest 1 minute more »

Warmup: ROM, dynamic stretches, 10 burpees, 15 squats WOD: Circuits (:45 work/:15 rest/transition) Circuit 1 – 3 rounds Rest 2:00 Circuit 2 – 3 rounds Rest 2:00 Circuit 3 – 3 rounds

Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run WOD: 21-15-9 Deadlifts (50% of Max) Box Jumps Seated Press with bar Then 50 Hollow Rocks 50 Arch Rocks 25 GHD sit-ups Cooldown:  Roll out and stretch.

Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press 5 x 8 @ 75% 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 Good mornings and Front Squats with bar, 500 m row or 400m run Strength: Front Squat5 x 8 @ 75% WOD: 20 min AMRAP 10 Decline Push-ups20 Goblet Squats30 WTD Mason Twists Cooldown: 5 x updog/downdog, roll out

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, 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 drills, 15 narrow push ups, 25 sit ups, 25 elevated heel squats Strength – Bench Press 5 x 8 @ 75% WOD: 4 Rounds 15 Cal. Row 15 KB side bends , each side (AHAP) 15 V- ups 15 Bulgarian split squat, each leg Cooldown: Roll and stretch

Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run Strength: Deadlift 5 x 8 @ 75% WOD: 4 Rounds 10 DB Clusters (Clean + Thruster) 20 Straight leg sit-ups 30 Double Understand (4x Singles) Cooldown: Roll and Stretch

Warmup:  ROM, dynamic stretches, 400m run, 10 inchworms, 2x 1:00 planks WOD: 4 Rounds 10 Toes to KB 10 Box Jumps10 Renegade Rows, ea10 Alt. DB Snatch Cooldown: Roll out and stretch