Warmup: ROM, dynamic stretches, 15 jumping squats, 200m run Strength: Back squat, deload 5/5/5 @ 40/50/60 %1 RM WOD: 3 Rounds 400m Run 10 Decline Pushups 15 Sumo deadlift high pulls (95-135/65-95#) Cooldown: 50 alternating knees to triceps in plank position

Warmup: ROM, dynamic stretches, 10 hang power cleans, 10 push jerks with PVC, 10 HPC and 10 push jerks with bar. Work your way up to working weight WOD: 5 Rounds 7 Hang Power Cleans @ 75% 14 GHD situps 7 Push Jerk @ 75% 14 Back Extensions Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 15 burpees, 15 jumping squats WOD: 20 min AMRAP 200m run 20 KB swings (53/35#) 400m run 5 One arm KB Snatch (each side) Cooldown: 30 alternating V-ups, roll and stretch

Warmup: ROM, dynamic stretches, 800m run WOD: A. 10 Min AMRAP 8 Handstand Pushups 12 Box Jumps (as high as possible) rest 5 min B. EMOM 10 Min :30 Elevated Dips rest 5 min C. Tabata – Push ups Cooldown: 50 Arch rocks, 50 hollow rocks, roll out and stretch

Warmup: ROM, dynamic stretches, junk yard dog, Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1RM WOD: 12 min running clock, 4 x 3 min rounds Row (250/200m) 20 Wall Balls (20/14#) Rest in the remaining time between rounds Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 10 push press with PVC Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1 RM WOD: 15 min AMRAP 3 Pistols (each leg) 6 Med ball cleans (20/14#) 9 Burpee broad jumps Cooldown: 2 min plank, 1 min side plank, each side. Roll and stretch

Warmup: ROM, dynamic stretches, 10 Thrusters and 10 Good mornings with bar, 200M run WOD: 7 Rounds 7 Handstand pushups 7 Thrusters (135/75#)* 7 Knee to Elbows 7 Deadlift (245/185#)* 7 Burpees 7 Kettlebell Swings (53/35#) 7 Pullups *Scale weight as needed Cooldown: Roll and stretch

Warmup: ROM drills, dynamic stretches, 30 sec jumping squats, high knees, butt kicks WOD: 3 Rounds 800m run 1000m row 150 double unders Rest 4 minutes between rounds Cool down: roll and stretch

Warmup: ROM, dynamic stretches, plank balance holds, 400m run, 15 ring rows, 15 push ups WOD: For time: 25 walking lunges 20 pull-ups 50 box jumps, 20-inch box 20 double-unders 25 ring dips 20 knees-to-elbows 30 kettlebell swings (53/35#) 30 sit-ups 20 hang squat cleans, 35/25# dumbbells 25 back extensions 30 wall-ball shots, 20/14# Cooldown: more »

Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 10 pushups on my count (holding at the bottom), Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1Rm WOD: 3 Rounds 10 Deadlifts (125-250#/95-185#) 400m Run Cooldown: Roll and stretch. Focus on hamstrings and calves