Warmup:  ROM, 15 pushups, 20 jumping squats, 400m run Strength:  Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD:  10 Min AMRAP 10 Deadlift (50% 1RM) 10 Box Jumps 250m Row Rest 10 Mins Repeat the 10 min AMRAP

Warmup: ROM, 15 pushups, 15 tent pushups Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3+ @ 70/80/90% 1RM 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 drills, Max pull-ups or 15 Supine Ring Rows, 25 narrow grip push ups, 25 sit ups Strength – Bench Press, deload 5/5/5 @ 40/50/60% WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Lunges, each leg   Cooldown: Roll more »

Warmup:  ROM drills, max strict pull ups (or 20 ring rows), 20 pushups, 20 situps Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90 WOD: 15 Min AMRAP 10 OH Squats (95/65#) 15 Bar-facing Burpees 20 Double Unders Cooldown: 100 4-ct flutter kicks, 100 good morning darlings, up dog/downdog combos

Warmup: ROM drills, 3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets Strength: Bench Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% WOD 5 min clock: 25 banded push ups 400 m row Max squats in remaining time Rest 1 min 5 min clock 25 kettle bell swings 500m row more »

Warmup: ROM drills, 15 arm circles – small to big, then big to small, 15 push ups, 15 burpees Strength: Bench Press, find your new 1 RM Start at 45% and work up to a new 1 RM 5-5-3-1-1-1-1-1-1 WOD: 3 Rounds 3o sec Row – hard pace 10 Pullups 5 Push Press (95/65#)   more »

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

Warmup: ROM Drills, 15 pushups, 20 arm circles Strength:  Bench Press, Deload week Work: 5/5/5 @ 40/50/60% 1RM WOD:  5 Rounds, all with the same bar (75% of Bench) 8 Floor Press 16 Bent over rows 24 Over the bar burpees Cooldown: 50 Reverse GHD situps, roll and stretch

Warmup: ROM drills, 20 push ups, Strength:  Bench Press Warmup:  5/5/3 @ 40/50/60% Work:  5/3/1+ @ 75/85/95% 1RM WOD: 20 min AMRAP 8 Front Squats (75% 1RM) 10 Atomic Situps (35/25#) 500m Row

**Bring your jump rope today** Warmup: ROM drills 10 clapping push-ups 10 4-ct mountain climbers 10 Jumping squats Strength: Bench Press Warmup: 5/5/3 @ 40/50/60 % of 1 RM Work: 5/3/1+ @ 75/85/95% of 1 RM WOD: 3 Rounds 10 Handstand Push-ups 20 Overhead walking lunges (45#/25#) 30 Double unders When finished hold feet off more »