Warmup: ROM, 30 jumping jacks, 50m high knees, 50m butt kicks WOD: 55-45-35-25 4ct- Flutter Kicks Back Extensions Lunge Steps After each round, Push Weighted Sled 50m Cooldown:  Hip flexor, psoas stretches.  Roll out

Warmup:  ROM drills, Max strict pullups or 25 ring rows, 15 narrow push ups, 25 situps WOD:  For time 60/50/40 KB Swings Cal. Row Cooldown: 25 GHD situps, 25 Back extensions, Roll and stretch

Warmup:  ROM drills, max strict pull-ups (or 25 Ring rows), 25 pushups, 25 situps WOD:  2 Rounds: 200m run 25 Decline push-ups 400m run 50 GHD sit-ups 800m Run 75 Squats Cooldown: 2 min Plank, 2 min Side Plank, each side

Warmup: ROM Drills Junkyard dog 15 Front Squats 15 Behind the head Jerk Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1 RM WOD: 20 min AMRAP 5 Front Squats (60% of Clean 1RM) 5 Ring dips 5 V-ups Work on skills. Roll out and stretch.

Warmup:  ROM drills, Junkyard dog, Burgener Warmup, 10 Snatch Pulls, 10 Snatch Balance, 10 Overhead squats Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% !RM Work: 5/3/1+ @ 75/85/95% 1RM   WOD: 4 rounds for time 8 Power Snatch + OH Squat (95/65#) 16 Pullups 24 Situps Cooldown:  Roll out shoulders with the lacrosse ball, roll out and more »

Warmup: ROM, 15 squats, 800m easy pace run WOD: 8 rounds 21-15-9 x reps Wall balls (20/14#) Ball slams Cooldown: roll out and stretch

Get ready to work off the Halloween candy you may be tempted to eat! 🙂 Warmup: ROM drills 500m Row WOD: 25 Pull-ups 25 WTD sit ups (at least 10#) 25 dive bombers 50 cal row 50 hand release push-ups 50 GHD Back extensions 75 leg levers 75 arm haulers 75 4 ct flutter kicks more »

Warmup: ROM drills, 10 Shoulder Press with bar Strength: Strict Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1+ at 75/85/95% WOD 5 min clock: 25 push ups 400 m run Max pull-ups in remaining time Rest 1 min 5 min clock 25 kettle bell swings 400m run Max pull-ups in remaining time Rest 1 min more »

Warmup: ROM drills, 10 good mornings, 10 straight leg Deadlifts with bar or PVC Strength: Deadlift Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% WOD: 20 min AMRAP 10 Straight leg Deadlift (135#/95#) 10 goblet squats (53#/35#) Cooldown: Work on goals, roll and stretch

Warmup:  ROM, 25 ring rows (focus on the hold at the top of the row, hold for 1 -2 secs), 25  pushups, 30 sit ups, 30 Supermans WOD: 50 Strict Pullups (modify  with box or band if needed.  No kipping) 100 Hollow Rocks 100 Arch Rocks Rest 2 mins, then EMOM for 20 Mins Even more »