Warmup – ROM drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Back Extensions/supermans Cooldown: Roll and stretch

Warmup – ROM drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 KB side bends , each side (AHAP) 25 Wall Balls 25 V- ups 25 Back Extensions Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, banded pull aparts and pass throughs, 2:00 Plank – do alternating shoulder taps in the last :30, 15 inchworms, 10 banded lat pull downs, 400m run WOD: 10-15 Rounds for time 5 Pullups 5 Push ups 5 Squats 5 Sit ups 5 Back Extensions Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 5 rounds of 10 Ring dips 20 TTB 30 Back extensions Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 400m run, 5 push ups, 10 dips, 15 sit-ups, 20 Superman’s WOD: 10:00 AMRepsAP Burpees rest 2:00, then 20 min AMRAP 5 hand-release push-ups 10 TTB 15 elevated dips 20 back extensions Cooldown: roll and stretch

Warmup: ROM, dynamic stretches, 10 ring rows and 10 dips on box, 25 sit ups, 25 superman WOD: Complete as many rounds as possible in 30 minutes of: 12 walking-lunge steps 15 GHD sit-ups 15 hip extensions 5 dips Cool down

Warmup: ROM drills, dynamic stretches, 1 min jumping jacks, 10 atomic sit ups WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run Note: Tabata is 8 rounds of 20 more »

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms   WOD:  3 Rounds for time 10 Jumping lunges 10 Burpees 10 Jumping Squats 20 GHD situps 20 Back Extension 20 Wtd Calf Raises 30 Mason Twists – wtd 30 Wall Balls 30 more »

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms   WOD: For Time 50 reps of: Box Jumps Pullups (Ring Rows) KB Swings Walking Lunges, alt Leg Lifts Push Press (bar or DB) Back Extensions Wall Balls Burpees + Plank Jacks Sec more »

Warm up: ROM drills, dynamic stretches, 10 push ups, 20 leg levers, 30 squats, 40 bicycles, 50 cal row WOD: Tabata: 8 rounds, 20 sec work/10 sec rest V up’s Back extension hollow rock Reverse Hypers Wall balls Sprint rows Box Jumps Cooldown: Roll out and stretch