Warmup:  ROM, Dynamic stretches, :30 Jumping jacks, High knees; Butt Kicks; arm circles; squats Strength: Bent Over Row 5 x 2 @ 85% Core: 3 rounds :45 work/:30 rest Plank hold Plank Shoulder Taps Plank Side to Side toe touches WOD: legs ladder  10/15/20/25/20/15/10 Squats Lateral lunges, each Glute bridges, banded Calf raises, weighted Cooldown: more »

Warmup: ROM, dynamic stretches, :30 jumping jacks, high knees, butt kicks, mountain climbers, plank WOD: Core – 2 rounds 1:00 each; :15 rest/transition Bicycle Crunches Alt Toe Touches Leg Raises Side Plank R Side Plank L Plank Jacks Spiderman Planks Flutter Kicks Sit-ups Windshield Wipers Cooldown: Childs, cobra, downdog

Warmup: ROM, dynamic stretches, 10 inchworms, 15 burpees, 20 alt jumping lunges WOD: 20:00 AMRAP 5 x 3 position push up (narrow, wide, pike)10 single, single, double V-up15 single leg deadlift to curtsy lunge20 alt jumping lunges1:00 fast feet high knees :30 rest Cooldown: Ab circuit. Roll and stretch

Warmup: ROM, dynamic stretches, 8 inchworm with push up, 10 burpees, 12 jumping squats Then 20 min AMRAP:20 inchworms30 sec wall sit20 diamond push-ups45 sec wall sit20 tuck jumps1 min wall sit20 mason twists45 sec wall sit20 calf raises30 sec wall sit

Warmup: ROM, dynamic stretches, 40 high knees, 20 squats, 20 sit ups, 12 flag push ups, 10 squat and reach WOD:Tabata: 8 Rounds – :20 work/:10High Knee sprintsJump rope Then 2 rounds for time20-15-10 eachCrab Toe Taps, altPlank windmill and toe tapsSit throughs, alt Cooldown: :30 each: cat/cow; childs pose, saddle sit quad stretch, pigeon, more »

Warmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Pike pushups, Tuck-ups Strength: Bench Press 5 x 5 moderate to heavy weight WOD: 4 rounds 12 push ups 24 sit ups 12 tricep dips 24 glute bridges 12 plank up-downs 24 flutter kicks 12 bicycles 24 mountain climbers Cooldown: Childs pose, pigeon, saddle, twist

Warmup: ROM, dynamic stretches, 3 x :30 each: Pike Push ups, Tuck ups, Squat holds, Jumping Jacks WOD: 30:00 AMRAP 24 Double Unders (3x singles) 12 V-ups 6 Burpees 24 DU’s 12 Shoulder Taps, ea 6 Burpees 24 DU’s 12 Floor Wipers, etc 6 Burpees

Warmup:  ROM, dynamic stretches, 10 inchworms with pushup, 10 jumping squats, 10 lunge with twist, 400m/2:30 run WOD: Tabatas :20 work/:10 rest, 32 rounds/8 each Lunges Pushups Sit-ups Squats There is no rest between exercises Then 50-40-30-20-10 reps for time: Mountain Climbers Flutter Kicks Superman’s Cool down: Roll out and stretch

Warmup: ROM drills 500m Row WOD: 2 min plank 45 sec side plank, each side 25 Pull-ups 25 WTD sit ups (at least 10#) 25 dive bombers 50 cal row 50 hand release push-ups 50 GHD Back extensions 25 leg levers 25 arm haulers 25 knees to elbows in side plank, each side 50 4-ct more »