Warmup: ROM, dynamic stretches, 20 Barbell rows with bar, 1000m row Strength: Bent Over Row, De-load 5 x 5 @ 65% WOD: 3 Rounds, not for time: 20 Barbell step ups (45-65/65-95#) 20 Banded Good mornings Max rep weighted leg raises (hold db between feet) then 3 Rounds: 25 Double Unders (4x singles) 20 Hang more »

Warmup: ROM, dynamic stretches, 500m row, 25 Push ups, 15 Jumping Pull ups, 10 Dislocates with PVC, 50 4c5 Flutter kicks Strength: Bench Press 10 x 5 @ 85%, rest :60-:90 between sets WOD: 3 Rounds: 20 Barbell Step Ups (45-65/65-85#), alt 7 Box Jumps 400m run Cooldown: 100 Leg Levers, Roll out and stretch

Warmup: ROM drills, dynamic stretches Drills with PVC Junkyard dog Strength: Clean and Jerk Warmup: 5/5/3+ @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90%% 1 RM WOD: 20 Ball Slams 50m Burpee broad jumps 20 Sandbag OH Press 50 Step-ups with barbell (95/65#) (20/16″) 20 KB Figure 8’s 50m Bear crawls Roll out and stretch

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, 2 min Jump rope, 20 lunges, 20 squats (pause 3 secs in the down position) WOD: 50 Barbell Step Ups 200 4-ct Mountain Climbers then 60 KB Swings 60 Calorie Row 50 KB Swings 50 Cal Row 40 KB Swings 40 Cal Row Cooldown: Roll and Stretch