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:  2 Rounds for time 10 Jumping lunges 10 Burpees 10 Jumping Squats 10 Tuck Jumps 500M Row 20 GHD situps 20 Back Extension 20 Wtd Calf Raises 20 Wall Balls 500m 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: 4 Rounds for time 15 burpee box jumps 20 Wall Ball sit ups 25 Back extensions 400m run Endurance Athletes workout will be on the board. Cool down: cat and cow stretches, more »

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 30 sec deep squat hold, junkyard dog, Burgener warmup Strength:  Snatch Warmup to 65%, then 1/1/1/1/1 to find a new 1 RM WOD: 3 rounds 500m row 8 Handstand pushups 12 Pullups 16 Wtd Back more »

Warmup: ROM, Dynamic stretches, 10 x banded pass through’s and pull aparts 10/ea leg swings 800m Run WOD: 15 Min AMRAP 15 Pullups 10 Sumo Deadlifts 200 m Run Rest 2:00, then 15 Min AMRAP: 10 Wall Ball sit-ups 20 Back extensions 30 Lunge + Press, alt Cool down: Roll & Stretch  

Warmup: ROM drills, dynamic stretches, junkyard dog Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: Every minute on the minute (EMOM) for 5 minutes each exercise: 5 Ring Pull-ups 10 Knees to Elbows 15 Hand release pushups 20 Back Extensions Finish with 100 4-ct flutter kicks Cooldown: Roll out more »

Warmup: ROM, dynamic stretches, 10 burpee broad jumps, 15 sit-ups, 15 superman a WOD: 4 Rounds for time 15 burpee box jumps 20 Wall Ball sit ups 25 Back extensions 400m run Cool down: cat and cow stretches, roll out IT bands

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, 500m row, 15 jumping squats, 15 inch worms with push-up WOD: For time 15 Ring Dips (modify with bands) 20 Pull-ups 25 Lunges (each leg) 30 Box Jumps (24/20″) 35 KB swings (53/35#) 40 Double Unders 40 Wall Balls 35 sit ups 30 Back Extensions 25 Hang Squat Cleans (45/35#) 20 more »

Warmup: ROM, dynamic stretches, 400m run, 5 stink bugs, 10 dips, 15 push-ups, 20 sit-ups WOD: 20 min AMRAP 5 handstand push-ups 10 TTB 15 elevated dips 20 back extensions 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 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Back Extensions Cooldown: Roll and stretch