Warmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Flag Pushups, Hollow hold, Arch hold Strength: Strict Press 5 x 5 Moderate weight WOD For time: 30 Wall Balls 30 Kettlebell Swings 60 Box Jumps 30 Kettlebell Swings 30 Wall Ball Shots Cooldown: Stretch and roll out

Warmup: ROM, dynamic stretches, 10 of each squats, pushups, sit ups, single leg glute bridges, ea WOD: 12:00 AMRAP 15 Med Ball V-Ups 12 Sit Throughs 9 Box Jumps then 12:00 AMRAP 10 Pike Push-up 10 Right arm KB Swing 10 Left arm KB Swing 10 KB Lunges 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 Jumps 10 Renegade Rows 10 Alt. DB Snatch Cooldown: Roll out and stretch

Warmup:  ROM drills, dynamic stretches, 10 burpees, 2:00 jump rope WOD: 5 Rounds for time: Run 400 meters 30 box jumps 20 Wall balls Cooldown: banded stretches of shoulders and hips

Warmup:  ROM drills, dynamic stretches, 10 rows w/ bar or DBs, 20 Hand release pushups, 25 sit-ups Strength: Strict Press 10 reps x 3 rds @ Moderate weight WOD: 20 min AMRAP 15 Box Jumps 10 Bulgarian Split Squat (ea. Moderate weight – BB/DB) 500m Row or 400m Run Cooldown:  mobilize shoulders with banded stretches more »

Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run WOD: 21-15-9 Single leg KB Deadlift, ea Box Jumps/Step ups DBSeat Presses Then 50 Hollow Rocks 50 Arch Rocks 50 GHD sit-ups Cooldown:  Roll out and stretch

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

Warmup: 12 flag push ups, 20 squats, 12 pike push ups, 20 sit ups, 20 slow mountain climbers, 20 knee sit throughs, 20 lunges, 10 broad jumps, 10 squat and reach WOD: For time: 800m run 50 sit ups 30 box jumps 15 burpees 800m run 50 russian twists 30 push ups 15 burpees 800m 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.

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press 10 x 3 @ 75% 1RM with :60-:90 rest WOD: 25:00 AMRAP 10 Wall Balls 10 Flag Push ups 10 OH Lunges, alt 10 KB Swings 10 Box Jumps 200m run Cooldown: more »