Warmup – ROM drills, 15 narrow push ups, 25 sit ups, 25 elevated heel squats Strength – Bench Press 5 x 8 @ 75% WOD: 4 Rounds 15 Cal. Row 15 KB side bends , each side (AHAP) 15 V- ups 15 Bulgarian split squat, each leg Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 10 push-ups, 20 squats, 2:00 jump rope Strength: Bench Press5 x 8 @ 75% WOD: 2 rounds for time 1000m row 800m run Rest 2 mins between rounds Cooldown: roll out and stretch

Warmup: ROM drills, 3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets Strength: Bench Press  Tempo: 20×1 Warmup to 75% 1RM Work: 10 x 3, with 1 min rest WOD 5 min clock: 20 banded push ups 500 m row Max pull-ups in remaining time Rest 1 min 5 min clock 20 more »

Warmup: ROM drills, 3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets Strength: Bench Press  Tempo: 20×1 Warmup to 75% 1RM Work: 10 x 3, with 1 min rest WOD 5 min clock: 20 banded push ups 500 m row Max pull-ups in remaining time Rest 1 min 5 min clock 20 more »

Warmup:  ROM, dynamic stretches, 10 decline pushups, 10 PVC thrusters Strength: Bench Press Warmup to 80% of your 1 Rep Max Work: 10 x 3 reps, with 60-90 seconds rest between sets. WOD:  10 Rounds for Max reps 30 sec burpees 30 sec rest 30 sec DB Thrusters (45/35#) 30 sec rest Cooldown:  roll out more »

Warmup: ROM drills, 3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets Strength: Bench Press  Tempo: 20×1 Warmup to 80% 1RM Work: 10 x 3, with 1 min rest WOD 5 min clock: 25 banded push ups 500 m row Max pull-ups in remaining time Rest 1 min 5 min clock 25 more »

Warmup:  ROM, dynamic stretches, 10 decline pushups, 10 PVC thrusters Strength: Bench Press Warmup to 80% of your 1 Rep Max Work: 10 x 3 reps, with 60-90 seconds rest between sets. WOD:  10 Rounds for Max reps 30 sec burpees 30 sec rest 30 sec DB Thrusters (45/35#) 30 sec rest Cooldown:  roll out more »