Warmup:  ROM drills, dynamic stretches, 10 good mornings with a bar, 1 min wall sit Strength:  Deadlift Warmup: to 80% Work: 10 x 3 reps at 80% of your 1RM, rest 60-90 seconds between sets WOD: 20 min AMRAP 3 wall climbs 5 Sumo deadlift high pulls 15 cal row Cooldown: 50 Hollow rocks,  roll more »

Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run WOD: 21-15-9 Deadlifts (bodyweight) Box Jumps Seat Presses with bar Then 50 Hollow Rocks 50 Arch Rocks 50 GHD sit-ups Cooldown:  Roll out and stretch.

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 drills, dynamic stretch, 15 burpee broad jumps, 800m run WOD: 20 Min AMRAP 8 Deadlift (225-275/150-195#) 15 Double Unders Cooldown: 50 hollow rocks, 50 arch rocks, roll out and stretch

Warmup: ROM, dynamic stretches, 5 x 200m easy run/200m hard run then 20 Squats 10 Jumping Squats 10/side Arm Circles 5 Chin Ups 5 B-Roll Deadlift 10 x 3 @ 80 % 1 RM WOD: 5 Rounds 200m Sprint 10 Pull Ups 20 Kettlebell Side bends, each side Cooldown: Roll and Stretch  

Warmup: ROM, dynamic stretches, 10 Good mornings, 20 KB swings, 30 sit ups Strength: Deadlift 10 x 1-2 @ 85% 1RM   WOD: 3 rounds 10 Turkish get ups (ea side) 20 One-armed KS swings (ea arm) 30 Med ball cleans Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 5 x 200m easy run/200m hard run then 20 Squats 10 Jumping Squats 10/side Arm Circles 5 Chin Ups 5 B-Roll Deadlift 10 x 3 @ 80 % 1 RM WOD: 5 Rounds 200m Sprint 10 Pull Ups 20 Kettlebell Side bends, each side Cooldown: Roll and Stretch  

Warmup:  ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 deadlifts with bar Strength:  Deadlift Spend 20:00 to find a new heavy single WOD:  3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 GHD situps Cooldown:  banded shoulder and hip stretches, roll out

Warmup:  ROM drills, dynamic stretches, 10 good mornings with a bar, 1 min wall sit Strength:  Deadlift, de-load 5 x 3 at 65% of max WOD: 20 min AMRAP 3 wall climbs 5 Sumo deadlift high pulls 15 cal row Cooldown: 50 Hollow rocks,  roll out and stretch

Warmup: ROM, dynamic stretches, 30 second handstand hold, 15 jumping squats, 30 sit ups WOD: 20 minutes AMRAP 3x handstand pushups 5x burpees 7x toes to bar 10x squats Cooldown: Roll out and stretch