Warmup: ROM, 800m easy pace run, 5 min double unders. WOD: Three Rounds for max reps of: 60 sec Row for Calories 60 sec KB swings 60 sec Box Jump Overs 60 sec Squats 60 sec Burpees 60 sec TTB 30 sec rest/transition time Rest 3 minutes between rounds Cooldown: Roll and stretch

Warmup: ROM, 500m row, 15 ring rows, 15 push ups, 15 squats WOD: 20 min AMRAP 8 pullups 12 burpees 20 cal row Cooldown: work on skills, roll and stretch

Warmup:  ROM, death by 10 meters WOD:  4 Rounds 10 Thrusters (65-95/45-65#) 15 Pullups 20 Burpees 30 Situps Cooldown: Stay for yoga  

Warmup:   ROM, max strict pull ups (or 20 ring rows), 20 push ups, 20 sit ups, 5ttb, 15 ball slams Strength: Back Squats Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM Wod: 3 rounds for time 100 m sprint 20 burpees 100 m sprint 30 jumping lunges 100 m sprint 40 KB swings more »

Warmup:  ROM drills, 400m run or 500m row, 5 KB swings, 5 burpees WOD: 4 Rounds, 8 min rest between rounds 7 KB swings (53/35#) 7 Burpees Max effort Cooldown: 5o situps, roll and stretch

Warmup: ROM, 15 jumping squats, 50m high knees, 50m butt kicks, 10 burpees Team WOD: Run 200m each (relay – team takes turns running 200m at a time) 150 Thrusters (with bar) 100 Burpees 50 Box Jumps (24″/20″) Run 200m each (relay) Rules: 1 person works, then trades out when tired 1 person holds 75 more »

Warmup: ROM Drills, 15 Snatch Deadlifts, 15 Snatch Pulls with PVC max pull-ups or 25 Negative pull-ups, 25 hand release pushups, 25 sit ups Strength: Snatch WU: 5/5/3 @ 40/50/60% of 1RM Work: 3/3/3+ @ 70/80/90% of 1RM WOD:  3 Rounds 15 Burpees 15 Lunges (each leg) 15 Dips Cooldown:  1 min Plank, 1 min more »

Warmup: ROM drills, WOD: 21 – 15 – 9 – 6 – 3 Front Squat (150/95#) Burpees Cooldown: 5o 4ct Flutter kicks, 100 supermans, roll and stretch (scale weight as needed)

Congrats to all the Whole Life Challenge Participants, you made it to the finish!  Now it’s time for the Post-Test.  We’re going to repeat the same workout we did at the beginning.  Also remember to take your Post-game measurements and pictures…let’s see the results of your dedication! Warmup:  ROM drills, 4oom run, 10 burpee broad more »

Warmup: ROM drills, 800m run at every turn, stop and do 8 burpees WOD: 3 Rounds 5 Bear Complex (squat clean + thruster + back squat + behind neck push press) 95/65# 400m Med ball run 20/14# 10 Turkish get ups (5 ea) 26/18# 400m Med ball run 20 KB Swings 53/35# 400m Med ball more »