Warmup: ROM, dynamic stretches, 40 ball slams WOD: 2 rounds Run 400m 50x Squats Run 400m 40x Push-ups Run 400m 30x Jumping lunges Run 400m 20x Burpess Run 400m 10x Pullups Cooldown:  Roll out and stretch, focus on calves, quads and IT bands

Warmup:  ROM, dynamic stretches, 10 push-ups, 20 sit ups, 400m run WOD: 10, 9, 8…3, 2, 1 Around the Worlds Bench Press (85% of 1 RM) GHD Sit-ups Calorie Row Cooldown: 50 Supermans, Roll and stretch

Warmup:  ROM drills, dynamic stretches, 200m run, 15 Supine Ring Rows, 15 jumping squats WOD:  “Helen” 3 rounds for time: Run 400m 21 KB Swings (53/35#) 12 Pull-ups Cooldown: roll and stretch

Warmup:  ROM, dynamic stretches, 10 decline pushups, 10 PVC thrusters Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: Find a new 1 RM 1/1/1/1/1 WOD:  10 Rounds for time 30 sec burpees 30 sec rest 30 sec DB Thrusters (45/35#) 30 sec rest Cooldown:  roll out and stretch

Warmup: ROM Drills, 10 good mornings, 10 straight leg Deadlifts Strength: Find your 1RM of Deadlift Warmup – 5/5/3 @ 40/50/60% 1RM Work up to a new max – 1/1/1/1/1 WOD: 20 Min AMRAP 20 Wall balls 15 Floor KB press 100m Sprint Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup:  ROM drills, dynamic stretches, 10 PVC pass thru’s, 5 OH wall squats, 400m run WOD:  “Jeremy” 3 Rounds for time: 21-15-9 Overhead Squats (95/65#) Burpees Cooldown:  roll out shoulders, stretch chest and legs

Warmup:  ROM drills, dynamic stretches, 15 step-ups each leg, 15 jumping squats WOD:  For time 800m run then 10, 9, 8…1…8,9,10 Box Jumps (24/20) KB swings (53/35#) then 800m run Cool down: banded shoulder strengtheners, hamstring & hip flexor stretches.

Warmup: ROM drills, dynamic stretches 500m Row or 400m Run WOD: 100 4-ct mountain climbers 100 knees to elbows in side plank (total) 100 Supermans 75 leg levers 75 arm haulers 75 4 ct flutter kicks 50 cal row 50 hand release push-ups 50 GHD Back extensions 25 Pull-ups 25 WTD sit ups (at least 10#) more »

Warmup:  ROM, dynamic stretches, 10 PVC pass thru’s, junkyard dog, Burgener warmup, 5 pull-ups or 10 ring rows, 10 push-ups, 15 squats Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: Find a new 1 Rep Max 1/1/1/1/1 WOD: “Cindy” As many rounds as possible in 20 Minutes of: 5 Pull-ups 10 Push-ups 15 Squats Cooldown: Roll more »

Warmup: ROM 15 ball slams, 10 burpees, 5 TTB Strength: Back Squats Warmup: 5/5/3 @ 40/50/60% Work: Find a new 1RM 1/1/1/1/1 Wod: 3 rounds for time 50 m sprint 20 Hand release Push-ups 50 m sprint 40 supermans (2 sec iso hold) 50 m sprint 60 squats There is a 400 m run penalty more »