Warmup: ROM, dynamic stretches,:30 each – Squat hold, pike pushups, bird dogs, slow mountain climbers, sit ups then :30 clamshell – right, banded if possible :30 clamshell – left, banded if possible Strength: Bent Over Rows 5 x 3 Moderately heavy WOD: EMOM for 30:00 Minute 1: 15 Russian KB swings Minute 2: 20 abmat more »

Warmup: ROM drills, dynamic stretches, 15 ring rows, 15 front squats with bar, 500m row Strength: Bent Over Rows (DB or BB) 5 x 5 Moderate weight WOD: 3 Rounds 8 Front rack lunges, ea 16 KB swings 2:00 row (for Cal) 16 Atomic sit-ups 8 Pull ups Cooldown: 25 Hollow rocks , 25 GHD more »

Warmup: ROM drills, dynamic stretches, 15 DB side bends, 20 WTD sit-ups, 20 supermans 8:00 EMOM – 5 Bent Over Rows WOD: 20 min AMRAP 10 KB Single leg Deadlift, each 15 Atomic Situps/Candlesticks 20 KB Swings Cool down: roll out, stretch

Warmup: ROM, dynamic stretches 2 x :20 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 more »

Warmup: ROM, dynamic stretches, 20 Barbell rows with bar, 1000m row Strength: Bent Over Row, De-load 5 x 5 @ 65% WOD: 3 Rounds, not for time: 20 Barbell step ups (45-65/65-95#) 20 Banded Good mornings Max rep weighted leg raises (hold db between feet) then 3 Rounds: 25 Double Unders (4x singles) 20 Hang more »

Warmup: ROM, dynamic stretches, 1 min deep squat hold, 400m run, 20 lat pull downs Strength: Bent Over Row 10 x 1-2 @ 85% Rest :60-:90 between sets WOD: 4 Rounds 8 SA Thrusters 16 Russian Twists 200m Farmers Carry 400m run Cooldown: Roll and Stretch

Warmup: ROM drills, dynamic stretches, 15 DB side bends, 20 WTD sit-ups, 20 supermans Strength: Bent Over Rows Warmup to 75% Work:  10 x 3 reps 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, 400m run, 50 4ct Mountain climbers, 25 Dips, 15 Banded Lat pull downs Strength: Bent Over Rows 10 x 5 @ 85%, rest :60-:90 between sets WOD: 1 minute Tabatas – :40 Work/:20 Rest x 6 Rounds each. (**Get through all 6 minutes of one exercise before moving onto the next. more »

Warmup:  ROM drills, dynamic stretches, 15 banded pull downs, 8 barbell rows Strength:  Bent Over Row 10 x 5 at 75% WOD: 30:00 AMRAP 8 DB Thrusters (AHAP) 10 Box jumps 200m sandbag run Cooldown: 50 Sit ups, roll out and stretch

Warmup:  ROM drills, dynamic stretches, 15 banded pull downs, 8 barbell rows Strength:  Bent Over Row 10 x 3 at 85% WOD: 3 rounds for time 500m row 20 KB swings 55/35 10 push ups Cooldown: stretch calves, hip flexors, hamstrings and shoulders.  Roll out