Warmup: ROM, dynamic stretches, 10 inchworms, 10 pushups, 10 burpees Strength: Bench Press, de-load5 x 3 @ 65% WOD: Circuits: 4 Rounds, :45 work/:10 transition Circuit 1: Push ups Bicep curls Upright Rows Rest 1:00 Circuit 2 Strict Press Bent over row Mountain climbers Cooldown: Up/down dog x5; pigeon :45 ea

Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 banded pass throughs, 15 push ups, 500m row Strength: Bench press, de-loadWork: 5 x 5 @ 65% of 1 RM 3 rounds:2:00 work; 1:00 rest of Mason twist, weighted (10 – 25#)Bear crawl, forward and backward (the length of the gym)Jump rope/Double Unders Cooldown: hip opening stretches, more »

Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 banded pass throughs, 15 push ups, 500m row Strength: Bench press, de-loadWork: 5 x 5 @ 65% of 1 RM 3 rounds:2:00 work; 1:00 rest of Mason twist, weighted (10 – 25#)Bear crawl, forward and backwardJump rope/Double Unders Cooldown: hip opening stretches, roll out and stretch

Warmup – ROM drills, Max pull-ups or 15 Bent Over Rows, 25 narrow push ups, 25 sit ups Strength – Bench Press, deload 5 x 3 @ 65% WOD: 4 Rounds 25 Cal. Row or KB SDLHP 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Lunges, each more »

Warmup: ROM, dynamic stretches, 15 push ups, 500m row Strength: Bench press, de-loadWork: 5 x 3 @ 65% of 1 RM 3 rounds:2:00 work; 1:00 rest of Mason twist, weighted (10 – 25#)Bear crawlJump rope/Double Unders Cooldown: banded hip opening stretches, roll out and stretch

Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 banded pass throughs, 15 push ups, 500m row Strength: Bench press, de-load Work: 5 x 3 @ 65% of 1 RM 3 rounds: 2:00 work; 1:00 rest of Mason twist, weighted (10 – 25#) Bear crawl, forward and backward Jump rope/Double Unders Cooldown: banded hip opening stretches, more »

Warmup: ROM drills, dynamic stretches, 15 burpees, 500m row Strength: Bench Press, Deload 5 x 3 @ 65% WOD: Tabata: 8 rounds, 20 sec work/10 sec rest V up’s Back extension KB Swings hollow rock Reverse Hypers Wall balls Sprint rows Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 5 banded passthroughs and pull aparts 5 strict pull-ups, 10 pushups, 15 walking lunges Strength:  Bench press 5 x 3 at 65% of your max WOD:  3 Rounds 10 Burpees 15 Med ball cleans 20 OH walking lunges Cooldown: roll out legs with lacrosse ball, stretch

Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 banded pass throughs, 15 push ups, 500m row Strength: Bench press, de-load Work: 3 x 5 @ 65% of 1 RM 3 rounds: 2 min work; 1 min rest of Mason twist, weighted (10 – 25#) Bear crawl Jump rope/Double Unders Cooldown: banded hip opening stretches, roll more »