Warmup:  ROM, dynamic stretches, 2 mins jump rope, 10 burpees, 20 ring rows WOD: “Gav” 6 Rounds 17 Pull-ups 75 Double Unders 10 Burpees Cooldown: Roll and stretch

Warmup:   ROM, dynamic stretches, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: to 95% of your 1RM Work: 10 x 1 with 60-90 seconds rest between sets WOD: 4 Rounds 200m run 10 wall balls (20/14#) 5 burpees Cooldown:  Roll and stretch hamstrings and quads

Warmup: Rom drills, dynamic stretches, 15 jumping jacks, 10 push-ups WOD: 3-5 rounds 800 m run 1 min burpees 400 m run 2 mins burpees 200m run 3 min burpees Cooldown: roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 pushups, 15 jumping squats WOD: 10-12-14-16-18-20 Wall balls (20/14#) Burpees Go back down to 10 if you have time left. Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar Strength: Deadlift Warmup to 90% of your 1RM Work: 10 x 3 with 60-90 seconds of rest between each set WOD: 20 Min AMRAP 10 KB Swings 10 DB Press 10 Burpees 100m sprint Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 seconds of butt kicks, high knees, jumping jacks WOD: 20 minute AMRAP 200m run 12 Burpees 10 GHD situps Cooldown: 50 Hollow Rocks, 50 Arch Rocks, roll out and stretch

Warmup: ROM drills, dynamic stretches, 30 seconds of high knees, butt kicks and jumping jacks WOD: 5 minutes of Jump rope/double unders Rest 2 min For time: 50 burpees 40 kettle bell swings (53/35#) 30 pushups (with hands on 45# plates) rest 2 minutes 5 minutes of Jump rope/double unders Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 15 Pushups, 15 sit-ups, 15 jumping pull-ups Strength: Bench Press Warmup to 80% of your 1 RM, then 10 sets of 3 reps with 20X tempo, rest 1 minute between sets WOD: AMRAP in 20 minutes 20 – Wall Ball Sit ups 15 – Burpees 10 – Prison cell push-ups 5 more »

Warmup: ROM, dynamic stretches, 800m run WOD: Teams WOD In teams of two, with only one partner working at a time, perform: 100 Burpees 100 Shoulder to Overhead with dumbbells 100 Box Jump Overs Active rest for partner not working: Burpees – Dumbbells extended overhead Dumbbell Shoulder to Overhead – Hanging from a Pull-Up Bar more »

Warmup: ROM, dynamic stretches, 800m run WOD: For time: 100 Double Unders 90 Sit-ups 80 Walking Lunges 70 Box Jumps 60 Knees to Elbows 50 Jumping Squats 40 Push Ups 30 Dips 20 V-ups 10 Burpees Scaled: Do half of all reps. Cooldown: Roll out and stretch