Warmup: ROM, dynamic stretches, 10 of each: Banded Good mornings, Squats, Sit ups, Mountain climbers, Knee sit throughs, Clamshells R/L Strength:  Deadlift Warmup to 75% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 3 Rounds for time: 12 SDHP (75/45#) 12 Wall Balls 12 Bulgarian Split Squat (75/45#), more »

Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat, de-load5 x 5 @ 65% WOD: Circuits1:00 work at each station; :30 rest/transition 4 rounds RowGoblet squat DB Snatch, altKB Bulgarian Split squat (L then R)Toe touches Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 of each: Banded Good mornings, Squats, Sit ups, Mountain climbers, Knee sit throughs, Clamshells R/L Strength:  Deadlift Warmup to 75% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 3 Rounds for time: 12 SDHP (75/45#) 12 Wall Balls 12 Bulgarian Split Squat (75/45#), more »

Warmup: ROM, dynamic stretches, 10 of each: Banded Good mornings, Squats, Sit-ups, Mountain climbers, Knee sit throughs, Clamshells R/L Strength:  Deadlift 5 x 2 @ 85% WOD: 3 Rounds for time: 12 SDHP (75/55#) 24 Wall Balls 12 Bulgarian Split Squat (75/55#) 24 Super crunches (15/10#) Cooldown:  Updog/downdog x 5, roll out

Warmup: ROM, dynamic stretches, 10 of each: Banded Good mornings, Squats, Sit ups, Mountain climbers, Knee sit throughs, Clamshells R/L Strength:  Deadlift Warmup to 65% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 20:00 AMRAP 6 SDHP (95/65#) 12 Wall Balls 6 Bulgarian Split Squat (95/65#) 12 Super more »

Warmup: ROM, dynamic stretches, 800m run then 30-20-10 of KB SDHP and Push ups WOD: 4 Rounds 10 Romanian DL (95-155#) 20 Bulgarian Split Squat + Bicep Curl, each side – use heavy Dumbbells 30 Abmat Sit ups Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 15 Good mornings, 15 Straight leg DL with bar Strength:  Deadlift Warmup to 65% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) more »

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, dynamic stretches, 5 lunge + twist, 10 jumping squats, 15 KB swings, 20 sit-ups WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches (15/10#) Cooldown:  Updog/downdog x 5, roll out

Warmup:  ROM, dynamic stretches, 15 Good mornings, 15 Straight leg DL with bar Strength:  Deadlift Warmup to 65% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) more »