Warmup: ROM, dynamic stretches, 1:00 Squat hold, 400m run, 20 Push ups Strength: Back Squat 5 x 2 @ 85% WOD: Tabatas – 4:00 each exercise – :20/:10 Sit ups KBS Supermans Lunges Banded Lat Pull-downs Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, :30 each – Jumping jacks, Squats, Flag Push ups, Hollow hold, Arch hold Strength: Back Squat 5 x 5 Moderate weight, slow tempo WOD: 5 Rounds for Time of: 20 DB lunges 10 DB Push Press 10 Knees to Elbows Cooldown: Stretch – Cobra, doorway, twists, pigeons

Warmup: ROM, dynamic stretches, 10 lunge with twists, 500m row, 20 Goblet squats, 500m row, 20 banded good mornings Strength: Back Squat 10 x 1-3 @ 90% Focus on depth and form. Try for 3 with good form, if it’s heavy, then just do single or double sets. WOD: For time with a 30′ time more »

Warmup: ROM, dynamic stretches, 500m row, 20 push ups, 10 clapping push ups, 25 squats Strength: Back Squats 10 x 5 @ 85% 1RM, rest :60-:90 between sets WOD: 3 rounds for time 500m row 10 pull ups 15 KB Sumo Deadlift High Pulls 20 Overhead lunges with 25# plate Cooldown: 20 side twists on more »

Warmup:  ROM, 20 diamond pushups, 20 sit ups, 25 squats Strength:  Back Squat 10 x 5 @ 75% WOD: For time 50 Wall balls 40 KB Swings 30 Hand release push ups 20 TTB 10 Over the box burpees then 3 x 200m sprints, 1:00 rest Cooldown: Roll out and stretch

Warmup:  ROM Drills, dynamic stretches, 500m row Strength: Front Squat 10 x 3 @ 80% WOD: 5 x 5 Hang Power Cleans (70% FS Max) 15 wall balls (20/14#) 50m walking lunges 15 wall balls 5 x 5 Back Squat (70% 1RM) 15 Wall balls Cooldown: 25 GHD situps, roll and stretch

Warmup: ROM, dynamic stretches WOD: 5 Rounds for time: 1:00 Handstand Hold 7 Hip Extensions (no momentum) 14 Back Squat 21 TTB 400m Run Cooldown: Roll out and stretch

Warmup: ROM drills, 15 front squats, 15 Cleans Strength:  Front Squat 10 x 2-3 @ 80% WOD: 3 Rounds 8 Back Squats @ 65% (Tempo 30×0) 15 KB swings (53/35#) 3 min row (for Cal) Cooldown: 25 GHD situps, 25 GHD Back extensions.

Warmup:  ROM, dynamic stretches, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup to 60% of your 1 RM Work: 10 x 3 reps Focus on DEPTH and TEMPO. 20×1 WOD: 5 Rounds 5 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 30 wtd Mason twists Cooldown: 50 arm haulers, roll more »

Warmup: ROM, dynamic stretches, 1 min deep squat hold, 10 jumping squats, 10 push-ups Strength: Back Squats Warmup to 75% of your 1 rep max Work: 10 x 5, rest 60-90 seconds between each set WOD:  3 Rounds for time 250m Row 15 Decline Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: more »