Warmup:  ROM, dynamic stretches with PVC Passthroughs, 10 good morning + squat, 15 jumping squats, 5 around the world planks, 30 sec each of high knees and butt kicks WOD: 5 Rounds 5 Good Mornings (bar) 8 Burpees 15 Goblet Squats 200m Sprint Cooldown:  25 x Knee/elbow taps in plank, ea 2:00 Pigeon, ea., hamstring stretch, more »

Warmup: ROM, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 KB swings 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD:  3 Rounds for time 10 Jumping lunges 20 Wtd Calf Raises 10 Burpees 20 Windshield Wipers 10 Jumping Squats 20 Ring Pikes 30 Wall Balls Cooldown: 5x Updog and Downdog, spend at more »

Warmup:  ROM, dynamic stretches, 15 diamond pushups, 20 squats, 30 situps, 5 min Max rep Double Unders/jump rope WOD:  30 min AMRAP 400m Run 15 burpees 10 dips Cooldown: 50 Hollow Rocks, 50 Arch Rocks, Roll and stretch

Warmup: ROM, dynamic stretches, 15 Pushups, 15 sit-ups, 15 jumping pull-ups Strength: Bench Press Warmup to 80% 10 sets of 3 reps WOD: AMRAP in 20 minutes 20 – Wall Ball Sit ups 15 – Burpees 10 – Prison cell push-ups 5 – Pull-ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 good mornings, 15 Front Squats Strength: Front Squat 10 x 3 @ 80% WOD: 20 minutes AMRAP 3x handstand pushups 5x burpees 7x toes to bar 10x squats Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup to 65% Work: 1/1/1/1/1 work up to find new 1 rep max WOD: 5 Rounds 5 Burpees 10 Pullups 15 GHD situps 20 Double Unders 500m Row Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees, butt kicks, 800m run WOD: 4 Rounds 25 burpees 20 jumping lunge 15 toe to bar 10 Handstand Pushups 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, 15 good mornings, 15 Front Squats Strength: Front Squat 10 x 1-2 @ 85% WOD: 20 minutes AMRAP 3x handstand pushups 5x burpees 7x toes to bar 10x squats Cooldown: Roll out and stretch