Warmup:  ROM, Dynamic stretches, 5/side lunge with twist, 10/side leg swings, 2:00 Jump rope, 10 burpees WOD:  4 Rounds 10 TTB15 Burpees20 Slow Mountain Climbers400m run Cooldown: Ab circuit, roll and stretch

Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks WOD: Deck of Cards30:00 As Many Reps As Possible Shuffle up a deck of cards, including Jokers! Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified.Get through as much more »

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)500m Row Cooldown: Roll out and stretch

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. If not maxing, do 10 sets of 5 with dumbbells WOD: 4 Rounds of:5 Burpees20 Squats5 Burpees10 Push ups5 Burpees20 Lunges5 more »

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 SDHP (75#/55#)15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, :30 handstand hold10 reps each Pike Push-ups, Squats, Mountain climbers, knee sit throughs, sit ups, banded clam shells, ea side Strength: Strict Press5 x 5 @ 80% WOD: 20:00 AMRAP 400 m Run 1 Wall Walk-up 5 burpees 10 lunges 15 Straight leg sit-ups Cooldown: pigeon, spinal twist

Warmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Hanging Leg raises10 KB Swings15 Burpees10 Wall Balls5 box dips Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks, 10 inchworms with push ups, 10 lunge + twist WOD: For time3:00 Jump rope20 Box Step-Ups, each leg20 Burpees20 Dumbbell Deadlifts (2×50/30 lb)20 Push-Ups20 Wall Balls20 Dumbbell Bent Over Rows (2×50/30 lb)20 Sit-Ups, then3:00 Jump rope Cooldown: roll out and stretch

Warmup:   ROM, dynamic stretches, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: Warm-up to 75% 1 RM Work: 1/1/1/1/1 Find a new 1 Rep Max WOD:4 Rounds 20 KB Swings 10 wall balls (20/14#) 5 burpees Cooldown:  Roll and stretch hamstrings and quads

Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks, 10 ring rows or DB Flies Strength: Bent Over Row Warm up to 75%, then 5 x 1 to heaviest single. If not maxing, do 10 sets of 5 with dumbbells WOD: 4 Rounds of:5 Burpees20 Squats5 Burpees10 Push ups5 Burpees20 Lunges5 Burpees10 V-ups400m more »