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 »

Warmup: ROM drills, 800m run at every turn, stop and do 8 burpees WOD: 3 Rounds 5 Bear Complex (squat clean + thruster + back squat + behind neck push press) 95/65# 400m Med ball run 20/14# 10 Turkish get ups (5 ea) 26/18# 400m Med ball run 20 KB Swings 53/35# 400m Med ball more »

Warmup: ROM, 20 jumping jacks, 1 min high knees, 1 min butt kicks WOD: 4 x 100m sprints, rest 2 mins between rounds Then 2 x 400m run, rest 3-5 min between rounds Then 1 x 800m run Cooldown: 50 sit ups, roll out calves/shins, hamstrings, IT bands.

Warmup:  ROM, 200m run, 15 wide pushups, 15 narrow pushups Strength: Bench Press Warmup 5/5/3 @ 40/50/60 Work: 5/3/1+ @ 75/85/95 of 1RM WOD:  For time 30 box jumps (30/26″) 30 pull-ups 30 kettlebell swings (53/35#) 30 lunges with barbell (95/65#) 30 knees-to-elbows 30 push press (95/65#) 30 hip extensions, holding plate (25/15#) 30 wall more »

Warmup: ROM Drills, deep squat hold for 1 min 15 air squats 20 push ups Strength: Back Squats Warmup 5/5/3 @ 40/50/60 Work: 5/3/1+ @ 75/85/95 of 1RM WOD: 5 Rounds 8 Thrusters (95#/65#) 10 Ring Dips Finish with 50 GHD sit-ups Cooldown:  Roll and stretch

Warmup:  ROM drills, Max strict Pullups, or 15 modified pull-ups (no band), 25 wide pushups, 25 situps WOD: We’ll call this “Annie on the run” 50-40-30-20-10 Double Unders Sit-ups 400M Run Cooldown:  Stay for yoga

Warmup: ROM, 15 arm circles sm to lg to sm, 15 jumping jacks, 30 high knees, 30 butt kicks WOD: Team WOD: “Pet Rock” Partner WOD – KB cannot touch the floor If the KB touches the floor, 15 Burpee penalty 50 Reps per station – as one partner works, the other holds the pet more »

Warmup:  ROM, 800m easy/medium run WOD: A.  EMOM until you can’t finish a round within the minute: Start with 2 reps and add 1 each minute until failure of: TTB Box Jumps Rest 5 minutes, then B.  EMOM until you can’t finish a round within the minute: Start with 2 reps and add 1 each more »