Warmup: ROM, dynamic stretches, :30 jumping jacks, 10 bar rows Strength: Bent Over Row5 x 8 @ 75% WOD: 1:00 DB Hang Squat Cleans 1:00 Burpees 1:00 TTB Rest 1:00 2:00 DB Hang Squat Cleans 2:00 Burpees 1:00 TTB Rest 1:00 1:00 DB Hang Squat Cleans 1:00 Burpees 1:00 TTB Cooldown: stretch

Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: to 75% Work: 5 x 1 work up to find new 1 rep max or heavy single WOD: 3 Rounds 5 Burpees10 Pullups15 GHD situps20 Double Unders (4x singles) Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar Strength: Deadlift, de-load 5 x 5 @ 65% WOD: 20 Min AMRAP 10 KB Swings 10 Dips (ring or box) 10 Burpees 100m sprint; walk back Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 banded pull downs, 10 banded pull-aparts Strength: Bent Over Row de-load5 x 3 @ 65% WOD: 20 Min AMRAP 200m run15 Sumo Deadlift High Pull (75#/55#)15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 3 x :30 each: Pike Push ups, Tuck ups, Squat holds, Jumping Jacks WOD: 30:00 AMRAP 24 Double Unders (3x singles)12 V-ups6 Burpees24 DU’s12 Shoulder Taps, ea6 Burpees24 DU’s12 Floor Wipers, etc6 Burpees Cooldown: Up/downdog x 5

Warmup: ROM, dynamic stretches, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees15 GHD or Med Ball sit-ups20 KB swings1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.

Warmup: ROM, dynamic stretches, row 500m easy pace WOD: 2 Rounds30 – 4ct Mountain Climbers15 Burpees15 Ring Rows15 Box Jumps15 Wall Balls30 Sit ups30 Jumping lunges, alt5x Gym length bear crawls (foward then backward)500m row Cooldown: Roll out 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 75%, then 5 x 1 to work up to a new heavy single or max WOD:  20 Min AMRAP 9 Hang Power Cleans (75-95/45-65) 12 Burpees 15 more »

Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks, 10 DB Flies, 10 banded lat pull downs Strength: Bent Over Row Warm up to 75%, then 5 x 1 to heaviest single or new max WOD: 4 Rounds of:5 Burpees20 Squats5 Burpees10 Push ups5 Burpees20 Lunges5 Burpees10 V-ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches:30 each jumping jacks, squats, pike push ups, tuck jumps Strength: Deadlift de-load5 x 5 @ 65 % WOD: 3 Rounds for time400m run12 Renegade Rows9 Burpees Cooldown: 3 x 1:00 plank, 1:00 restRoll and stretch