Warmup: ROM, dynamic stretches, 30 high knees, 15 Squats, 15 Sit ups, 8 Flag Push ups Strength: 3 x 10 Bench press Moderate weight WOD: “Helen” 3 Rounds For Time 400 meter Run 21 Kettlebell Swings (1.5/1 pood) 12 Pull-Ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press 10 x 3 @ 75% 1RM with :60-:90 rest WOD: 25:00 AMRAP 10 Wall Balls 10 Flag Push ups 10 OH Lunges, alt 10 KB Swings 10 Box Jumps 200m run Cooldown: more »

Warmup: ROM, dynamic stretches, 30-20-10 of push ups and flutter kicks Strength: Bench Press, De-load 5 x 5 @ 65% WOD: 8 x 200m Sprint, :60 rest then 3 Rounds: 500m Row 10 Goblet Squats (35/53#) 10 OH Lunges, (25/35#) 10 Ring Dips 10 KB SDHP (35/53#) Cooldown: Max plank hold – shoot for at more »

Warmup: ROM, dynamic stretches, 30-20-10 of push ups and flutter kicks Strength: Bench Press 10 x 1-3 @ 90% Try to start off with triple sets, as you tire, drop to double or single sets. Rest 60-90″ WOD: 25:00 AMRAP 800m Run 15 Box Jumps 25 2-arm KB Front Squats 15 Burpee Pullups Cooldown: 25 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, 20 diamond pushups, 20 sit ups, 25 squats Strength:  Bench press 10 x 5 @ 75% WOD: For Time – use same weight for each exercise. (75-95#/45-65#) 800m run 5 Front Squats 10 Push Press 15 Med Ball Cleans 400m Run 5 Front Squats 10 Push Press 15 Med Ball Cleans 800m Run more »

Warmup: ROM, 15 pushups, 15 tent pushups Strength: Bench Press Warmup to 80% 10 x 3, rest 1:00 WOD: 4 Rounds for time 15 Strict Press (65-95/45-65#) 30 Cal Row 60 Double Unders Cooldown: 25 GHD sit-ups, 25 Supermans Roll out and stretch

Warmup: PVC passthru’s, max plank hold, 20 push ups, 20 dips Strength: Bench press Warmup: Work up to 75% Work: 10 x 5 WOD: 3 rounds 10 Ring Pushups 15 Pull-ups 20 KB Figure 8’s :30 Banded runs Cool-down: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 inchworms, 10 pushups, 10 burpees Strength: Bench Press, de-load 5 x 3 @ 65% WOD: 20:00 AMRAP 10 reps, each side of each, with DB’s: Single-arm row Side bends Curtsy Lunges Thrusters Flies Cooldown: Roll out and stretch

Warmup: ROM, Dynamic stretches, 4 rounds, 1:00 each Burpees Row WOD: 15:00 AMRAP 5 Seated OH press 10 Plyo push ups 5 DB hammer curls Then 20:00 AMRAP 5 DB Snatch, each 5 Bench Press 10 Burpees Cool down: roll out and stretch