Warmup:  ROM, 15 Shoulder Dislocates, 10 push ups, 10 ring rows, 1 mile run WOD:  21-15-9 Pullups Bench Press (1/2 BW) Cooldown: Ab circuit, roll ant & post delts with lacrosse ball

Warmup: ROM drills, dynamic stretches, 10 push ups, 15 DB side bends, 20 WTD sit-ups, 20 supermans Strength: Bench Press Warmup to 95% Work:  10 x 1 rep with 60-90 seconds rest between sets WOD: 20 min AMRAP 15 Atomic Situps 20 Wall Balls 500m Row Cool down: roll out, stretch

Warmup:   ROM, dynamic stretches, 10 PVC arm circles, 500m row, 20 push ups Stretch: Bench Press Warmup to 90% Work: 10 x 3 reps, rest 60-90 seconds between reps WOD: 20 min AMRAP 50 – 4ct Flutter kicks 20 Box Jumps 10 Dive Bombers 400m Run Cooldown:  10 “gift giving” abs, Roll and Stretch

Warmup:  ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 400 m run Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you rest for more than 5 sec the more »

Warmup: ROM, dynamic stretches, 15 push ups, 500m row Strength: Bench press, de-load Work: 5 x 3 @ 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 out and stretch

Warmup: ROM, dynamic stretches, PVC passthru’s, max plank hold, 20 push ups, 20 dips Strength: Bench press Warmup to 95% of your 1RM Work: 10 x 1 with 60 – 90 sec rest between sets WOD: 3 rounds 10 Ring Pushups 20 Pull-ups 30 KB Figure 8’s Cooldown:  Roll out and stretch

Warmup: ROM, dynamic stretches, 15 pushups, 15 tent pushups Strength: Strict Press Warmup: to 90% of your 1RM Work: 10 x 3 with 60-90 seconds rest in between WOD: 4 Rounds for time 15 Bench Press (95-135/65-95#) 15 Cal Row 60 Double Unders Cooldown: 25 GHD sit-ups, 25 Supermans Roll out and stretch

Warmup: ROM, dynamic stretches, Run 400m, 15 pushups Strength: Bench Press Warmup to 90% of your 1RM Work: 10 x 3 with 60-90 seconds rest between each set WOD: 20 min AMRAP 5 handstand push-ups 10 lunges (each leg) 15 straight legged dead lifts 95# Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 30 sec low squat hold, 15 HRPU’s, 15 jumping squats Strength:  Bench Press Warmup to 85% of your 1RM Work: 10 x 3 reps, rest 60-90 seconds between each set WOD:  For time 21-15-9 Body Blasters (burpee+pullup+knees to elbow) Front Squat (95-135#/65-95#) Cooldown: 10 x K2E in plank, roll and stretch

Warmup: ROM, dynamic stretches, 15 Pushups, 15 sit-ups, 15 jumping pull-ups Strength: Bench Press Warmup to 80% of your 1 RM, then 10 sets of 3 reps with 20X tempo, rest 1 minute between sets WOD: AMRAP in 20 minutes 20 – Wall Ball Sit ups 15 – Burpees 10 – Prison cell push-ups 5 more »