Warmup: ROM drills, 15 inchworms, 20 squats Strength: Back Squat, de-loadWork: 5 x 3 @ 65% WOD:10, 9, 8, 7….3, 2, 1 of Box JumpsGHD sit upsKB swingsHand-release push-ups Cooldown: Rollout and stretch

Warmup: ROM drills, 10 squats – hold at bottom of squat for :10, 15 inchworms, 10 burpees Strength: Back Squat Work: 5 x 2 @ 85% WOD: AMRAP 20 minutes: 30 Burpees 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run WOD: 21-15-9 Deadlifts (50% of Max) Box Jumps Seated Press with bar Then 50 Hollow Rocks 50 Arch Rocks 25 GHD sit-ups Cooldown:  Roll out and stretch.

Warmup:  ROM, dynamic stretches, 400m run, 10 inchworms, 2x 1:00 planks WOD: 4 Rounds 10 Toes to KB 10 Box Jumps10 Renegade Rows, ea10 Alt. DB Snatch Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 squats – hold the bottom for 10 seconds then jump up Strength:Back SquatWarmup to 75% of your 1 RM, then10 sets of 3 reps with 20X1 tempo, rest 1 minute between sets WOD: 20 min AMRAP 8 Goblet Squats12 Box Jumps16 KB Swings Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 5 lunge w/twist, :30 handstand hold, 1:00 jump rope WOD: 20:00 AMRAP 3 handstand pushups (Seated DB press)5 Pullups (DB flies)7 Box jumps (step ups)10 Pistols, alt Ab circuit Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 3 x :20 each jump rope, Squats, HRPU’s, Sit-ups Strength: Strict Press de-load 5 x 5 @ 65% WOD: 4 Rounds of 20 Chest high KBS 10 Plank hip dips (L+R = 2) 20 Seated leg raises (L+R = 2) 10 Box Jumps Cooldown: doorway stretch, seated twist, cobra and quad more »

Warmup: ROM, dynamic stretches, 12 flag push-ups, 20 squats, 12 pike push-ups, 20 sit-ups, 20 slow mountain climbers, 20 knee sit-throughs, 30 clamshells R/L, 10 Squat and reach Strength: Strict Press 5 x 5 @ 80% 1 RM WOD: 4 Rounds 25 Med ball sit ups 20 Ball Slams 15 Box Jumps Cooldown: Child’s pose, more »

Warmup:  ROM, dynamic stretches, 400m run, 10 inchworms, 2x 1:00 planks WOD: 4 Rounds 10 Toes to KB10 Box Jumps10 Renegade Rows, ea10 Alt. DB Snatch Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run Strength: Deadlift 5 x 8 @ 75% WOD: 21-15-9 Lunges, each side Box Jumps Seat Presses with bar Then 50 Hollow Rocks 50 Arch Rocks 50 Sit-ups Cooldown:  Roll out and stretch.