Warmup:  ROM, Dynamic stretches, :30 Jumping jacks, High knees; Butt Kicks; arm circles; squats Strength: Bent Over Row 5 x 2 @ 85% Core: 3 rounds :45 work/:30 rest Plank hold Plank Shoulder Taps Plank Side to Side toe touches WOD: legs ladder  10/15/20/25/20/15/10 Squats Lateral lunges, each Glute bridges, banded Calf raises, weighted Cooldown: more »

Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press 5 x 8 @ 75% WOD: 20 Min AMRAP 20 Wall Balls15 Bent Over Rows200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press 5 x 8 @ 75% WOD: 20 Min AMRAP 20 Wall balls15 Bent Over Rows200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup: ROM, dynamic stretches, 5 strict pull-ups, 10 scap push ups Strength: Bent Over Rows Work: 5 x 1-2 @ 90% WOD: 9:00 AMRAP 3 Power Cleans 3 Pull-ups 6 Power Cleans 6 Pull-ups 9 Power Cleans 9 Pull-ups 12 Power Cleans 12 Pull-ups …keep adding 3 reps until time is up! Cooldown: Stretch

Warmup: ROM, dynamic stretches, :30 jumping jacks, 10 bar rows Strength: Bent Over RowWarmup to 65% 5 x 1 build up to a heavy single WOD:Run 200m 5 rounds::30 max rep Alt one-arm KB Snatch, :30 rest Run 400m 5 rounds::30 max rep pushups, :30 rest (do a different kind of pushup each round: wide; more »

Warmup: ROM, dynamic stretches, 20 Barbell rows with bar, 1000m row/800m run Strength: Bent Over Row5 x 2 @ 85% WOD: 20:00 AMRAP 25 Double Unders (4x singles)20 Medball Cleans15 Burpees10 Handstand Push ups Cooldown: Mobilize shoulders with bands, roll out and stretch

Warmup: ROM, dynamic stretches, 10 banded pull downs, 10 banded pull-aparts Strength: Bent Over Row5 x 2 @ 85% WOD: 20 Min AMRAP 200m run15 SDHP (75#/55#)15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, :30 each of jumping jacks, high knees, butt kicks, and handstand hold, then 5 flag push ups, 10 Pull ups, 15 Dips and 20 Sit ups Strength – Bent Over Rows 5 x 5 @ 80% WOD: 18-15-12-9 reps, for time of: Back Extensions Push-press (65/45#)Sit-upsPull-UpsDipsPush-ups Cool down: Roll out and more »

Warmup: ROM, dynamic stretches :30 each jumping jacks, squats, pike push ups, tuck jumps Strength: Deadlift de-load 5 x 5 @ 65 % During rest, hold handstand :15 WOD: 3 Rounds for time 400m run 12 Bent Over Rows 9 Over the bar burpees Cooldown: 3 x 1:00 plank, 1:00 rest Roll and stretch

Warmup: ROM, dynamic stretches :30 each jumping jacks, squats, pike push ups, tuck jumps Strength: Deadlift de-load 5 x 5 @ 65 % During rest, hold handstand :15 WOD: 3 Rounds for time 400m run 12 Bent Over Rows 9 Over the bar burpees Cooldown: 3 x 1:00 plank, 1:00 rest Roll and stretch