Warmup: ROM drills, 15 inchworms, 20 squats 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 250m Row Cooldown: Rollout and stretch

Warmup: ROM drills, dynamic stretches 400m run 1 min max cal row 1 min max Double Unders 20 min AMRAP 5 handstand push-ups 10 pull-ups 15 box jumps Roll and stretch

Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks. 10 bar thrusters, 10 pull-ups, 10 Box Jumps WOD: 2 rounds Run 200m 30 pull-ups 40 Box Jumps 50 Thrusters (with bar) Run 200m Cooldown:  Roll and stretch

Warmup: ROM drills, 15 inchworms, 20 squats 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 Hand-release push-ups Cooldown: Rollout and stretch

Warmup: ROM drills, dynamic stretches, 10 ring rows, 15 step ups, 15 med ball cleans, 200m run Strength: Bent Over Rows 10 x 1-2 @ 85% 1 RM WOD: “Kelly” Five rounds for time of: Run 400m 30 box jumps (24″) 30 wall balls (20#) Cooldown:  Roll out and stretch

Warmup:  ROM, Dynamic stretches:  15 banded pass-thru’s and pull-apart, 10 Good Morning + squat, 10/s leg swings, 15 inchworms WOD: 100 Double Unders (4x singles) 90 Sit ups 80 Walking Lunges 70 Dips 60 Knee to Elbows 50 Jumping Squats 40 Push ups 30 Box Jumps 20 Candlesticks (https://www.youtube.com/watch?v=0kjNlyc4wRw) 1 Mile run Cooldown: 5 x more »

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: ROM, dynamic stretches, 500m row, 30 second wall sit, 10 Goblet squats, 15 Back extensions WOD: Tabata – 4 minutes :20/:10 Plank or Handstand Holds then 7 min AMRAP: 10 Pull-ups 15 Box Jumps Rest 2 minutes, then 12 min AMRAP: 8 Deadlift (95/65) 8 Hang Power Clean (95/65) 8 Push Jerk (95/65) Cooldown: more »

Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks WOD: 5 Rounds: 30 second Handstand hold 30 second Squat Hold 30 second Plank 30 second Dead hang then 2 Rounds 60 Squats 50 Box Jumps 40 Sit ups 30 Pushups 20 Ring rows 10 Dips Cooldown: roll out and stretch, more »

Warmup:  ROM drills, dynamic stretches, 10 elevated ring rows, 25 Hand release pushups, 25 situps 15 Push Press with PVC Strength: Strict Press, deload 5 x 3 at 65% WOD: 20 min AMRAP 15 Box Jumps 15 Overhead Squats 500m Row Cooldown:  mobilize shoulders with banded stretches and lacrosse ball.