Warmup – ROM drills, 15 narrow push ups, 25 sit ups, 25 elevated heel squats Strength – Bench Press 5 x 8 @ 75% WOD: 4 Rounds 15 Cal. Row 15 KB side bends , each side (AHAP) 15 V- ups 15 Bulgarian split squat, each leg Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 800m run then 20-15-10 of KB SDHP and Push ups WOD: 4 Rounds 10 Romanian DL (95-155#) 20 Bulgarian Split Squat + Bicep Curl, alt – with heavy Dumbbells 30 Abmat Sit ups Cooldown: Roll out and stretch

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 Wall Balls 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches (15/10#) Cooldown:  Updog/downdog x 5, roll out

Warmup:  ROM drills, 400m run, max strict pullups (or 25 ring rows or negative pull-ups), 25 pushups, 25 situps, WOD:  For time.  Finish one movement before moving on to the next. 50 KB Swings 40 GHD situps 30 KB Deadlift 20 Supermans 30 Bulgarian Split Squat (35/25#) 40 Hanging Leg Raises 50 KB Snatch Cooldown: more »

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, dynamic stretches, 15 Good mornings, 15 Straight leg DL with bar Strength: Deadlift Warmup for 5 minutes Work: 1/1/1/1/1 working up to find a new 1RM 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#) more »