Warmup:  ROM drills, max pullups or 20 ring rows, 25 push ups, 25 situps, 500m row WOD: AMRAP in 20 Mins 10 Wall balls (20/14#) 5 Toes To Bar (modify on the floor, bring feet overhead and touch toes to floor) 20 Wall balls 10 TTB 30 Wall balls 15 TTB 40 Wall balls 20 more »

Warmup:  ROM drills, max pullups or 20 ring rows, 25 push ups, 25 situps, 500m row WOD:  4 rounds 50 Double Unders 500m Row Cooldown: Pick an ab circuit from the board, roll out 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 (put your feet on a box or bench, hands on the ground) 400m run 25 V-ups 800m Run 25 Squats Cooldown: 2 min Plank, 2 min Side Plank, each side

Warmup: ROM, 800m run, 20 slam balls Strength: Strict Press Warmup 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: 3 Rounds for time 50 situps 50 back extensions 50 squats Cooldown: partner stretch, roll out

Warmup: ROM drills Drills with PVC Junkyard dog Strength: Clean and Jerk Warmup: 5/5/3+ @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 20 Ball Slams 50m Burpee broad jumps 20 Sandbag OH Press 50 Step-ups with barbell (95/65#) (20/16″) 20 KB Figure 8’s 50m Bear crawls Roll out and stretch

Warmup: ROM drills, 5 handstand pushups, 1 min jumping jacks WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run Note: Tabata is 8 rounds of 20 sec work/10 sec more »

Warmup:  ROM  Drills, 5 strict pullup, 5 ring dips, 10 ring rows WOD: 5 rounds 5 Strict pullups 10 Ring Dips 15 Hollow Rocks   Cooldown: roll out chest, shoulders and back.

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

Warmup: ROM, dynamic stretches, 30 sec low squat hold, 15 HRPU’s, 15 jumping squats Strength:  Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM   WOD:  For time 21-15-9 Body Blasters (burpee+pullup+knees to elbow) Front Squat (95-135#/65-95#) Cooldown: 10 x K2E in plank, roll and stretch

Warmup:  ROM drills, 10 good mornings with a bar, 1 min wall sit Strength:  Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 20 min AMRAP 3 wall climbs 5 Sumo deadlift high pulls 30 cal row   Cooldown: ab circuit on board.  roll out and stretch