Warmup: ROM, dynamic stretches, 5 tuck to handstands, hold each handstand 10-30 seconds. Strength: Strict Press Warmup 5/5/3 at 40/50/60% 1RM Work: 3/3/3+ at 70/80/90% 1RM WOD:  21-15-9-15-21 Back Squats (95-135/95-65#) Barbell Step ups (each leg) (use the same bar as your BS) Cooldown:  100 sit ups, roll and stretch

Warmup:  ROM, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup:  5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% WOD: 21-18-15-12-9-6-3 reps for time of: KB Swings Knees-to-elbows Cooldown: Roll and stretch

Warmup: ROM Drills, deep squat hold for 1 min 15 air squats 20 push ups Strength: Back Squats Warmup 5/5/3 @ 40/50/60 Work: 5/3/1+ @ 75/85/95 of 1RM WOD: 5 Rounds 8 Thrusters (95#/65#) 10 Ring Dips Finish with 50 GHD sit-ups Cooldown:  Roll and stretch

Warmup: ROM drills, 10 pullups, 10 dive bombers, 30 sit ups WOD: 21-15-9 Back Squat (95-135/65-95#) DB Floor press (35-45/25-35#) 15-12-9 Back Squat TTB 12-9-6 Back Squat Pull-ups Cool down: Roll out chest and shoulders with lacrosse ball, stretch

Warmup: ROM drills, 10 back squats with bar, 10 push-ups, 400 m run Pick a station…. 2 minutes work at each station; 1 minute rest/transition 2 rounds Max calorie row Ball slams Sit ups Back squat (65#/45#) Hand Release Push-ups 50m Sprints (11 black lines) Cooldown:  abs, roll and stretch

Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat, deload week Work: 5/5/5 @ 40/50/60% 1 RM WOD: AMRAP 20 minutes: 30 Wall balls 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM, sit in deep squat for 1 min. 15 butt to ball squats Strength: Back Squat Start @ 45% and work up to a new 1 Rep Max. Make sure to go below parallel. 5-5-3-3-1-1-1-1-1 WOD: 10 min AMRAP 50m Sprint 8 Thrusters (95/65#) Cooldown: focus on IT bands, hamstrings and glutes on roller

Warmup:  ROM drills, 15 good mornings, 20 squats Strength: Back Squat Warmup: 5/5/3 @ 40/50/60% Work:  5/3/1+ @ 75/85/95% 1 RM WOD:  Open WOD Workout 14.3 8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, more »

Warmup:  ROM drills, 15 squats, 15 Goblet squats Strength: Back Squat Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% WOD: 15 min AMRAP 20 Double unders 10 Pullups 10 Overhead Squats (95/65#) Cooldown:  mobilize shoulder with banded stretches and lacrosse ball.

Warmup: ROM drills, 500m row, 30 squats Strength: Back Squat Warmup: 5/5/3 @ 45/55/65% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD: Push Press: 1 x 1x 1 x 1 x 1 x 1 x 1 x 1 x 1 x1 use the first three reps as warmup, increase weight each time until you more »