Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run Strength: Deadlift 5 x 2 @ 85% 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.

Warmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Flag Pushups, Hollow hold, Arch hold Strength: Strict Press5 x 8 @ 75% WOD For time: 30 Wall Balls30 Kettlebell Swings60 Box Jumps30 Kettlebell Swings30 Wall Ball Shots Cooldown: Stretch and roll out

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press5 x 8 @ 75% WOD: 25:00 AMRAP10 Wall Balls10 Flag Push ups, alt10 OH Lunges, alt10 KB Swings10 Box Jumps200m run Cooldown: Roll out and stretch

Warmup: ROM drills, 10 burpees, 15 inchworms, 20 squats, 30 sit-ups Strength: Back Squat, de-load Work: 5 x 3 @ 65% WOD: 10, 9, 8, 7….3, 2, 1 of Box Jumps GHD sit ups KB swings Cooldown: Rollout and stretch

Warmup:  ROM, dynamic stretches, 10 of each: banded pass thru’s and pull aparts, planche push ups, narrow push ups, scap push ups Strength:  Bench Press Max Warmup to 65%, then 1/1/1/1/1 working up to a new max WOD:  20 Min AMRAP 18 Over the bar burpees 12 Hang Power Cleans (75-95/45-65) 8 Box Jumps Cooldown: more »

Warmup: ROM, 1 min jump rope, 5 burpees, 20 sit ups WOD: 3 Rounds for time 20 Box Jumps 20 Med ball sit-ups 20 Pike pushups Cool down: 50 abmat sit ups, 50 Supermans. Roll out and stretch

Warmup: ROM, dynamic stretches, 10 DB flies, 30 sec jumping jacks, high knees and butt kicks WOD: “Jennifer” Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings 20 box jumps Cooldown: 10 x forearm plank, to high plank, to pushup. Hold 1 minute deep squat. Roll out and stretch

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press 5 x 3 @ Moderate weight WOD: 25:00 AMRAP 10 Wall Balls 10 Flag Push ups 10 OH Lunges, alt 10 KB Swings 10 Box Jumps 200m run Cooldown: Roll out and more »

Warmup: ROM, dynamic stretches, :30 each Squat hold, Squats, Bird dogs, Pike Push ups, Mountain climbers, Sit ups Strength: Front Squat 5 x 5 Moderate weight WOD: AMRAP in 20 minutes 9 Toes-to-Bars 12 Box Jump Overs 9 Shoulder-to-Overheads 12 Med ball Cleans Cooldown: Roll out and stretch

Warmup: ROM, Dynamic stretches, 1000m row, 10 squats, 20 push ups, 30 mountain climbers WOD: For time 10 Box dips 20 Alt pistols 30 Step ups 40 Side plank knee to elbow taps 50 4ct Mountain Climbers Cooldown: Ab circuit. Roll out and stretch