Warmup: ROM, dynamic stretches, 10 squats, 10 inchworms, 10 Supermans WOD: 8 rounds for time 8 squats 8 reverse lunge, left 8 reverse lunge, right 8 tricep dips 8 v-ups 8 push ups 8 wipers 8 burpees Cooldown: stretch

WOD: 3 Rounds for Time 30 Situps 30 Squats 30 Burpees Cool down: Roll out and stretch

Warmup:  ROM, dynamic stretches, 10 inchworms, 10 jumping squats WOD: 3 rounds 5 burpees 20 sit-ups 5 burpees 10 push ups 5 burpees 20 lunges 5 burpees 10 v-ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 banded pull downs, 10 banded pull-aparts Strength: Bent Over Row5 x 2 @ 85% 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, 10 banded pull downs, 10 banded pull-aparts Strength: Bent Over Row de-load 5 x 3 @ 65% WOD: 20 Min AMRAP 200m run 15 SDHP (75#/55#) 15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, :30 handstand hold 10 reps each Pike Push-ups, Squats, Mountain climbers, knee sit throughs, sit ups, banded clam shells, ea side Strength: Strict Press 10 x 3 @ 80% WOD: 20:00 AMRAP 400m run 5 burpees 10 lunges 15 straight leg sit ups Cooldown: lizard, pigeon, spinal twist

Warmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks, 10 inchworms with push ups, 10 lunge + twist WOD: For time 1 mile run, then 23 Box Step-Ups, each leg 23 Burpees 23 Dumbbell Deadlifts (2×50/30 lb) 23 Push-Ups 23 Double-Unders 23 Dumbbell Bent Over Rows (2×50/30 lb) 23 Sit-Ups, then 1 more »

Warmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Hanging Leg raises 10 KB Swings 15 Burpees 10 Wall Balls 5 box dips Cooldown: Roll out and stretch

Warmup: ROM, 1 min jump rope, 5 burpees, 15 inchworms WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 Alt, lateral lunges 1 min Max Double Unders Cool down: 100 Supermans. Roll out and stretch

Warmup: ROM, dynamic stretches, 5 min jump rope or 800 m run WOD: 20 Min AMRAP 10 Med ball cleans 10 Ring Dips 10 Burpees Core: 2 sets of 25 GHD sit ups Cooldown: Roll out and stretch