Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press 10 x 1-2 @ 85% 1 RM, rest :60-:90 between sets WOD: 5 Rounds 5 Burpees 10 Pullups 15 GHD situps 20 Double Unders 500m Row Cooldown: 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

Warmup:  ROM, dynamic stretches, 5 burpees WOD: 2 rounds 10 Pull Ups 20 Burpees 30 Alternating Step Ups 40 Kettlebell Swings 500m Row or 400m Run Cooldown:  Roll out and stretch – shoulders and chest

Warmup: ROM, dynamic stretches, 1 min deep squat hold, 400m run, 20 push ups Strength: Back Squat 10 x 1-2 @ 85% Rest :60-:90 between sets WOD:  20 Min AMRAP 15 Sit ups 10 Burpees 5 Thrusters (75-95/45-65#) Cooldown: roll out and stretch

Warmup:  ROM, dynamic stretches, 800m run, 5 planche pushups, 5 scap pull-ups, 10 arm circles, 10 banded pass throughs, 5 heavy turkish get ups/ea, 50m Overhead KB walk Strength:  Front Squat 10 x 3 @ 80% WOD: For time: 21 Hang Power Cleans (95/65) 21 Burpees 21 Pull Ups 15 Front Squats (95/65) 15 Burpees 15 Pull more »

Warmup:  ROM, dynamic stretches and banded pass throughs, 5 Lunges, 10 Kettlebell Swings,  15 Box Jumps WOD: 3 Rounds Barbell Complex 3x Hang Power Clean + Lunge + Lunge + Push Press, add weigh each round Rest 1:00 between sets Then Tabata:  Dumbbell thruster, with bands Rest 2:00 Tabata:  Double Unders Rest 2:00 Tabata:  Burpees Cooldown:  Roll more »

Warmup: ROM, dynamic stretches, 10 Thrusters and 10 Good mornings with bar, 200M run WOD: 7 Rounds 7 Handstand pushups 7 Thrusters (135/75#)* 7 Knee to Elbows 7 Deadlift (245/185#)* 7 Burpees 7 Kettlebell Swings (53/35#) 7 Pullups *Scale weight as needed Cooldown: Roll and stretch

Warmup:  ROM, 15 diamond pushups, 20 squats, 30 situps, 5 min Max rep Double Unders WOD:  30 min AMRAP 500m Row 15 burpees 10 dips Cooldown: 50 Hollow Rocks, 50 Arch Rocks, Roll and stretch

Warmup: ROM, dynamic stretches, 400m run, 5 push ups, 10 dips, 15 sit-ups, 20 Superman’s WOD: 10:00 AMRepsAP Burpees rest 2:00, then 20 min AMRAP 5 hand-release push-ups 10 TTB 15 elevated dips 20 back extensions Cooldown: roll and stretch

Warmup:  ROM, dynamic stretches, 10 decline pushups, 10 PVC thrusters Strength: Bench Press Warmup to 80% of your 1 Rep Max Work: 10 x 3 reps, with 60-90 seconds rest between sets. WOD:  10 Rounds for Max reps 30 sec burpees 30 sec rest 30 sec DB Thrusters (45/35#) 30 sec rest Cooldown:  roll out more »