Warmup:  ROM, dynamic stretches, 15 jumping squats, 15 jumping lunges, 10x :30/:30 plank holds WOD: 3 rounds for time 500m row (400M Run) 20 Atomic Situps 20 OH lunge steps (25# Plate/KB) 20 Hand release push-ups 20 Pullups (Pike Push ups) Cooldown:  roll and stretch

Warmup: ROM, dynamic stretches, 5 strict pull-ups, 10 snap push ups Strength: Bent Over Rows Work: 10 x 3 @ 80% WOD: AMRAP 20 minutes: 30 Kettle Bell swings 200m Run 10 Atomic sit-ups Cooldown: up dog/down dog x 4, stretch shoulders

Warmup: ROM, Dynamic stretches, :45 plank, :45 handstand hold, 10 renegade rows 10-15#, 10 slow mountain climbers, 10 Pike Pushups, 20 lunges Strength: Strict Press 10 x 5 @ 75% WOD: 12:00 AMRAP 16 Jumping Lunges, alt 12 V-ups 8 Clapping Push ups 4 Atomic Sit ups then 2000M row Cooldown: sit and reach, up more »

Warmup:  ROM, dynamic stretches, 10 inchworms with pushup, 10 jumping squats, 10 lunge with twist, 400m/2:30 run WOD: 3 Rounds for time: 10 Atomic sit ups 20 KB Swings 30 Hollow Rocks 40 Arm Haulers 400m run/500m row Cooldown: Ab circuit, Roll out and stretch

Warmup: ROM drills, dynamic stretches, 15 DB side bends, 20 WTD sit-ups, 20 supermans 8:00 EMOM – 5 Bent Over Rows WOD: 20 min AMRAP 10 KB Single leg Deadlift, each 15 Atomic Situps/Candlesticks 20 KB Swings Cool down: roll out, stretch

Warmup: ROM drills, dynamic stretches, 15 DB side bends, 20 WTD sit-ups, 20 supermans Strength: Bent Over Rows Warmup to 75% Work:  10 x 3 reps with 60-90 seconds rest between sets WOD: 20 min AMRAP 15 Atomic Situps 20 Wall Balls 500m Row Cool down: roll out, stretch

Warmup: ROM, Dynamic stretches, :45 plank with block, :45 Jumping jacks, 10 renegade rows 10-15#, 10 slow mountain climbers, 10 Pike Pushups, 20 lunges Strength: Bent over row 10 x 5 @ 75% WOD: 12:00 AMRAP 16 Jumping Lunges, alt 12 V-ups 8 Clapping Push ups 4 Atomic Sit ups then 2000M row Cooldown: sit more »

Warmup:  ROM drills, dynamic stretches, 30 sec handstand hold, 10 decline push ups Strength: Strict Press 10 x 5 @ 75% WOD: 25:00 AMRAP Pullups Atomic sit ups Box Jumps Pyramid: start with 1 rep each, then add 1 rep of everything, each round. Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 push ups, 15 DB side bends, 20 WTD sit-ups, 20 supermans Strength: Bent Over Rows Warmup to 65%, then 5 x 1 increasing in weight to hit a heavy single WOD: 20 min AMRAP 15 Atomic Situps 20 Wall Balls 500m Row Cool down: roll out, stretch

Warmup: ROM drills, dynamic stretches, 10 push ups, 15 DB side bends, 20 WTD sit-ups, 20 supermans Strength: Bent Over Rows Warmup to 85% Work:  10 x 1-2 reps with 60-90 seconds rest between sets WOD: 20 min AMRAP 15 Atomic Situps 20 Wall Balls 500m Row Cool down: roll out, stretch