Warmup:  ROM, dynamic stretches,  Front rack banded shoulder stretch – 2:00 each side, then 10 of each: banded pass thru’s and pull aparts, planche push ups, narrow push ups, scap push ups, split lunge with 5:1 tempo, supine roll to straddle Strength:  Bench Press Max Warmup to 65%, then 1/1/1/1/1 working up to a new more »

Warmup: ROM drills, dynamic stretches, 20 Push ups, 500m row Strength: Find Bench Press 1 rep max Warm up to 60%, then 1/1/1/1/1 find a new 1 RM WOD: 10 x 250M sprint Row, 30 seconds rest between rounds Then 3 rounds of: 5 KB Snatch, each arm 15 Pullups Cooldown: 50 sit ups, roll more »

Warmup: ROM drills, dynamic stretches, 20 Push ups, 500m row Strength: Find Bench Press 1 rep max Warm up to 60%, then 1/1/1/1/1 find a new 1 RM WOD: 10 x 250M sprint Row, 30 seconds rest between rounds Then 3 rounds of: 5 KB Snatch, each arm 15 Pullups Cooldown: 50 sit ups, roll more »

Warmup: ROM, dynamic stretches, 400m run, 15 push ups Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% 1RM Work: 1/1/1/1/1 work up to find a new 1 Rep Max WOD: 15 min AMRAP 12 Goblet Squats (53/35#) 6 Renegade Rows, alt (AHAP) Cooldown: 10 around the worlds, roll out and stretch

Warmup:   ROM, 500m row, 20 push ups Stretch: Bench Press Warmup: 5/5/3 @ 40/50/60% 1/1/1/1/1 to find new 1 RM WOD: 20 min AMRAP 50 – 4ct Flutter kicks 20 Box Jumps 10 Dive Bombers 400m Run Cooldown:  Roll and Stretch

Warmup:  ROM drills, Run 400m, 10 dips, 10 ring push ups, 10 dislocates Strength:  Find new 1 RM for Bench Press WOD: 3 Rounds 10 ground to Overhead (95/65#) 10 Ring Push ups 200m Shuttle sprints (50m there and back twice) Cooldown:  stretch shoulders, roll out