Warmup: ROM, dynamic stretches, 15 Good mornings and Front Squats with bar, 500 m row Strength: Front Squat max Warmup to 75% then 5 x 1 to get as heavy as possible, shooting for a new 1RM WOD: 20 min AMRAP 10 GHD Situps20 Ball Slams30 Double Unders (4x singles) Cooldown: 5 x updog/downdog, roll more »

Warmup: ROM, dynamic stretches, 12 flag push-ups, 20 squats, 12 pike push-ups, 20 sit-ups, 20 slow mountain climbers, 20 knee sit-throughs, 30 clamshells R/L, 10 Squat and reach Strength: Strict Press 5 x 5 @ 80% 1 RM WOD: 4 Rounds 25 Med ball sit ups 20 Ball Slams 15 Box Jumps Cooldown: Child’s pose, more »

Warmup: ROM, dynamic stretches, 20 banded squat walks each side, 10 jumping squats, 10 80/20 squats each side, 10 lizard kick-through each side Strength: Back Squat 5 x 2 @ 85% 1RM WOD: For time 50 Jumping Jacks 15 Seated Ring Dips 15 Ball Slams 50 Jumping Jacks 12 Seated Ring Dips 15 Ball Slams more »

Warmup: ROM, dynamic stretches, 12 flag push-ups, 20 squats, 12 pike push-ups, 20 sit-ups, 20 slow mountain climbers, 20 knee sit-throughs, 30 clamshells R/L, 10 Squat and reach Strength: Strict Press 5 x 5 @ 80% 1 RM WOD: 4 Rounds 25 Med ball sit ups 20 Ball Slams 15 Box Jumps Cooldown: Child’s pose, more »

Warmup: ROM, dynamic stretches, 20 banded squat walks each side, 10 jumping squats, 10 80/20 squats each side, 10 lizard kick-through each side Strength: Back Squat 5 x 2 @ 85% 1RM WOD: For time 50 Jumping Jacks 15 Seated Ring Dips 15 Ball Slams 50 Jumping Jacks 12 Seated Ring Dips 15 Ball Slams more »

Warmup: ROM, dynamic stretches, 10 seated DB press, 15 DB side bends/each side Strength: Strict Press5 x 8 @75% Rest 60-90″ WOD: For time:20 Ball Slams50m Broad Jump Burpees20 Sandbag OH Press50 Wtd Step-ups (65/95#)20 KB Figure 8’s50m Bear Crawls Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, with PVC – :30 each – Deadlifts, Hang Power Cleans, Front Squats, Shoulder Press, Push Press, Back Squats Strength: Strict Press 5 x 1-2 @ 90% WOD: 5 rounds 10 Push ups 10 Jumping Lunges 10 Ball Slams Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat5 x 3 @ 85% WOD: Circuits1:00 work at each station; 1:00 rest/transition 4 rounds Ball slams/med ball cleansRowSupermansDips Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 of everything: Squats, HRPU, Slow Mountain Climbers, Sit ups, Supermans, Hollow rocks, Squat and Reach Strength: 5 x 8 Barbell Glute Bridge (:02 iso hold at the top) WOD: 20:00 AMRAP 9 KB Deadlift 15 Ball Slams/KB Thruster 21 Straight leg sit ups Cooldown: Roll out and stretch

Warmup: ROM, Dynamic stretches, 15 Good mornings PVC, 20 Jumping Pullups, 25 back extensions Strength: Deadlifts5 x 5 @ 80%; Rest :60-:90 between sets WOD: 1000m row then 5 Rounds of 3:00 AMRAP/1:00 Rest between rounds: 5 Toes to Bar10 Lunges, each side15 Ball Slams then 800m Run Cooldown: Roll out and stretch