Warmup: ROM, dynamic stretches, 30 jumping jacks, 30 high knees, 30 sit ups, 15 push ups WOD: 3 Rounds for time 10 pushups 10 V-sit hold (:10 Hold) 10 Single leg glute bridge, ea 10 Pistols, alt 10 Burpees 10 Lateral jumps, ea 10 Broad jumps Cooldown: Abs, roll and stretch

Warmup: ROM drills, dynamic stretches, 15 air squats, 400m run Strength: Back Squat Warmup to 65% Find 1 Rep Max 1/1/1/1/1 WOD: 60 double unders 600M row 40 double unders 400M row 20 double unders 200M row (Modify with 4x singles) Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 PVC pass thru’s.  4oom run – easy pace, do 15 jumping squats at the turn around point. WOD:  For time 21 Pullups, 9 Wall Balls, 400m Run 15 Pullups, 15 Wall Balls, 400m Run 9 Pullups, 21 Wall Balls, 400m Run Cooldown:  Roll out shoulders, calf and hip stretches

Warmup:  ROM, dynamic stretches, 10 diamond pushups, 20 squats, 30 sit-ups Strength:  Back Squat Warmup:  5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% WOD: 21-18-15-12-9-6-3 reps for time of: KB Swings Knees-to-elbows Cooldown: Roll and stretch

Warmup:  ROM drills, dynamic stretches, 25 push ups, 25 situps, 400m run WOD: AMRAP in 20 Mins 10 Wall balls (20/14#) 5 TTB 20 Wall balls 10 TTB 30 Wall balls 15 TTB 40 Wall balls 20 TTB  ….etc….keep adding 10 reps of wall balls and 5 reps of TTB until you get to 20 more »

Warmup: ROM, dynamic stretches, 15 jumping squats, 15 push-ups WOD: 20 Min AMRAP 100m Broad Jumps, drop for 30 4-ct Flutter kicks Sprint back, drop for 30 push-ups Cooldown: Roll and stretch

Warmup:  ROM, 2 min jump rope, 30 squats, 2 min jump rope, 20 box jumps WOD: 3 Rounds for time: 1000m Row 20 GHD sit ups 30 Box Jumps 40 Supermans Cooldown: Updog/Downdog, pigeon, Hamstring stretches.  Roll IT bands

Warmup:  ROM drills, 20 shoulder circles, 20 jumping squats WOD: 5 Rounds for time: 20 Slam Balls 10 Pullups 400m Run Cooldown: 100 4-ct flutter kicks

Warmup: ROM, 1 min jump rope, 5 burpees, WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 KB swings 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.

Warmup:  ROM drills, 10 push press with bar, 10 squats WOD: 5 Rounds 8 Shoulder to Overhead (95/65#) 12 Kettlebell swings (53/35#) 16 Wall Ball (20/14#) Cooldown:  ab circuit,  roll out