Warmup: ROM, dynamic stretches, Burgener warmup, 10 med ball cleans, 10 burpees WOD: “The Chief” Benchmark. Five 3-minute AMRAPs in 19 minutes** AMRAP in 3 minutes 3 Power Cleans (75-135/55-95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times Rest 5:00, then 3 rounds 10 Hollow Rocks 10 V-Ups 10 Tuck more »

Warmup: ROM, dynamic stretches, 30 jumping jacks, 20 squats, 20 plank shoulder taps Strength: Back Squat or Goblet Squats 10 x 3 :30 rest WOD: 20:00 AMRAP 30 Wall Balls Or KB Swings 20 lateral lunges, alt 10 GHD Sit ups or V-Ups 500m Row or 400m Run Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, :30 each: Jumping jacks, Squats, Flag pushups, Hollow hold, Superman hold WOD: 4 Rounds 8 DB Seated Fly and Press 12 KB Single Leg Deadlifts, all one side, then other 16 DB Step ups L+R=1, alt Rest 2:00 Abs 2 Rounds, :45/:15 V-up Rev Crunch K2E Crossunder Flutter kicks Side plank, more »

Warmup: ROM, dynamic stretches, :30 each: Jumping jacks, Squats, Flag pushups, Hollow hold, Superman hold WOD: 4 Rounds for time 20 DB Reverse lunges, alt 10 DB Push Press 5 DB Glute Bridge 400m (2:15) Run Then 2 Rds 25 Hollow Rocks 25 Arch Rocks 50 Sit Ups Cooldown: Child’s pose, child’s twists, Pigeon, Saddle, more »

Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run WOD: 21-15-9 Deadlifts (bodyweight) Box Jumps Seat Presses with bar Then 50 Hollow Rocks 50 Arch Rocks 50 GHD sit-ups Cooldown:  Roll out and stretch.

Warmup: ROM drills, 800m run, 30 hollow rocks, 30 arch rocks WOD: 5 rounds 15 decline push ups 30 Double Unders Finish with Stew Smith’s ab circuit: Bridge (2 x 20); Plank (2 x 30 sec); Side Plank, each side (2 x 30 sec), Bird Dog (2 x 20 alt); Superman (2 x 10 reps); more »

Warmup: ROM drills, dynamic stretches, 10 jumping pull-ups, 10 push press, 10 front squats WOD: “Fran” 21-15-9 Thrusters (95/65#) Pull-ups Then run around Warren park pond and back If time, then finish with Ab circuit, roll out and stretch

Warmup: ROM drills, dynamic stretches, 15 Push press, 15 front squats, 15 thrusters with PVC or bar WOD: “Fran” 21-15-9 Thrusters (95/65#) Pullups Ab Circuit of choice. Work on skills in remaining time. Cooldown: roll out and stretch