Warmup: ROM, dynamic stretches, 5 stink bugs, 10 banded lat pull-downs, 500m row Strength: Bent Over Row, de-load 5 x 3 @ 65% WOD: 20:00 AMRAP :30 Handstand hold 15 DB Snatch, each side 35 Abmat Sit-Ups Cooldown: Roll out and stretch

Warmup:  ROM  Drills,  10 PVC Dislocates, 20 jumping squats Strength:  Bent Over Row 10 x 1-3 @ 85% WOD: 50 weighted lunges, ea (35/25# DB) 800m Run 30 OH Bulgarian Split Squats, ea (35/25#) 400m Run 10 Strict Press (35/25# DB) 200m Run Cooldown: 25 GHD situps, mobilize

Warmup: ROM drills, dynamic stretches, 10 push ups, 15 DB side bends, 20 WTD sit-ups, 20 supermans Strength: Bent Over Rows Warmup to 85% Work:  10 x 1-2 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, 5/side lunge with twist, 10/side leg swings, 2:00 Jump rope, 10 burpees Strength:  Bent Over Row, de-load 5 x 3 @ 65%   WOD:  2 Rounds 5:00 AMRAP With bar: 10 Bent over rows 10 Hang Power Cleans 10 Push Press 10 Roll Outs Rest 2:00 5:00 AMRAP With KB’s 10 Goblet more »

Warmup: ROM, dynamic stretches, go through each of the eight movements from the WOD, do 8 reps of each Strength: Bent Over Row 10 x 5 @ 75% 1RM  :60-:90 rest between sets WOD: On an 16-minute running clock, perform 1 minute each of: Squats rest 1 minute Push-ups rest 1 minute 20-inch box jumps more »

Warmup:  ROM, dynamic stretches, 10 ring rows, 15 wall balls, 15 db thrusters Strength: Bent over rows 10 x 1 get to a weight that is challenging, them do 10 single sets at that weight WOD: 4 Rounds 8 Wall Balls 8 Thrusters (75/55#) 8 Pullups Cooldown: 50 sit up and reach thru, stretch and more »

Warmup: ROM Drills, dynamic stretches, deep squat hold for 1 min 15 air squats 20 push ups Strength: Back Squats Warmup to 90% 1RM Work: 10 x 1 reps, with 60-90 secs between reps WOD: 20 min AMRAP 10 Push-ups 10 Push Press (75-95/45-65#) 10 Bent Over Rows, same bar Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 20 push ups, Strength: Bench Press Warmup to 80% of your 1 RM, then 10 sets of 3 reps with 20X1 tempo, rest 1 minute between sets WOD: 5 Rounds for Time 8 Double KB Push Press 8 Bent Over Row 8 inchworms with push-up 2 min jump rope Cooldown: Roll more »