Warmup: ROM, dynamic stretches, :30 jumping jacks, high knees, butt kicks WOD: 5 rounds30 forward lunges30 dips30 reverse lunges30 alternating v-ups Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, :30 jumping jacks, 10 bar rows Strength: Bent Over Row5 x 8 @ 75% WOD: 1:00 DB Hang Squat Cleans 1:00 Burpees 1:00 TTB Rest 1:00 2:00 DB Hang Squat Cleans 2:00 Burpees 1:00 TTB Rest 1:00 1:00 DB Hang Squat Cleans 1:00 Burpees 1:00 TTB Cooldown: stretch

Warmup: ROM, dynamic stretches, 10 squats – hold the bottom for 10 seconds then jump up Strength:Back SquatWarmup to 75% of your 1 RM, then10 sets of 3 reps with 20X1 tempo, rest 1 minute between sets WOD: 20 min AMRAP 8 Goblet Squats12 Box Jumps16 KB Swings Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, :30 jumping jacks, high knees, butt kicks; 10 squats, 20 sit-ups, 200m run Bottom to Bottom Tabata Squats + 800m run.  Start the squats in the BOTTOM position.  Squat for :20, then rest :10. Hold your 10 sec rest time in the BOTTOM position!  You will squat as many times as more »

Warmup: ROM, dynamic stretches, 10 pass throughs and pull apart, 3 x 30 second handstand holds – rest 1 minute between each Strength: Strict PressWarmup to 75% then 5 x 1 – as heavy as possible WOD: For time 21-15-9 Deadlift @ 50% of your 1 RMBox JumpsPush-ups Cooldown: stretch

Warmup: ROM, dynamic stretches, 15 Good mornings and Front Squats with bar, 500 m row Strength: Front Squat max Warmup to 75% then 5 x 1 to get as heavy as possible, shooting for a new 1RM WOD: 20 min AMRAP 10 GHD Situps20 Ball Slams30 Double Unders (4x singles) Cooldown: 5 x updog/downdog, roll more »