Warmup:  ROM drills,  30 sec deep squat hold, 15 squats Strength:  Work up to a new 1 Rep Max, Back Squat WOD:  “The Chief’s” Max rounds in 3 minutes of: 3 Power Cleans (135/95#) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. (Modify weight as needed) Cooldown:  100 x more »

Warmup: ROM, 2 min Jump rope, 20 lunges, 20 squats (pause 3 secs in the down position) WOD: 50 Barbell Step Ups 200 4-ct Mountain Climbers then 60 KB Swings 60 Calorie Row 50 KB Swings 50 Cal Row 40 KB Swings 40 Cal Row Cooldown: Roll and Stretch

Warmup:  ROM, 800m run – easy pace, 15 balls slams WOD: Partner WOD! Partner A runs one 400M SprintPartner B does AMRAP Wall Balls until A gets back.Switch and repeat. Each person only runs once and does Wall Balls oncePartner A runs 400 MPartner B does AMRAP Jumping Squats until A returns.Switch and repeat.Again, each more »

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, 400m run, 5 pull-ups, 10 pushups, 15 situps WOD: 5 Rounds for time 10 Floor Press (60% 1RM) 10 Strict Pullups (use a band/box or Jump for modification) 50m OH walking Lunges (25/15#) Note:  50m = 11 black lines.  Grab a plate and hold it overhead, keeping arms and shoulders locked out while more »

Warmup: ROM drills, 30 sec jumping jacks, 30 sec high knees, 30 sec butt kicks, 10 squats, 200 m run WOD:  2 Rounds – Tabata (8 intervals of 20 sec work then 10 sec rest) + Run Bottom to Bottom Tabata Squats + 800m run.  Set a running clock. Start the squats in the BOTTOM more »

Warmup: ROM drills, 30 sec jumping jacks, 30 sec high knees, 30 sec butt kicks, 10 dislocates with PVC, 10 small to big – big to small arm circles. WOD: 5 Rounds for time 200m run 5 Knees to Elbow 10 KB swings (53/35#) 15 Push-ups Cooldown:  100 4ct Flutter kicks, roll and stretch

Warmup: ROM drills, 10 back squats with bar, 10 push-ups, 400 m run Pick a station…. 2 minutes work at each station; 1 minute rest/transition 2 rounds Max calorie row Ball slams Sit ups Back squat (65#/45#) Hand Release Push-ups 50m Sprints (11 black lines) Cooldown:  abs, roll and stretch

Warmup: 500m Row, max strict pullups or 15 Supine Ring rows, 20 diamond pushups, 25 sit-ups With bar: 5 Front Squats 5 Push Press 5 Thrusters 5 Jumping Pullups 5 Negative Pullups 5 Pullups WOD: “Fran” 21-15-9 Thrusters (95/65#) Pullups Work on skills from board when finished, and/or pick an ab circuit. Cool down: Roll more »

Warmup: ROM drills, 10 dislocates with PVC, Burgener Warmup, 10 Snatch Pulls, 10 OH Squats, 10 Sn Balance, 200m Run Strength:  Snatch 5/5/5 @ 40/50/60# WOD: 800m Run 10 Front Squats (65% 1RM) 1000m Row 8 FS (75% 1 RM) 100 Double Unders (4x singles) 6 FS (80% 1RM) Cooldown: