Warmup:   ROM, dynamic stretches, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: to 95% of your 1RM Work: 10 x 1 with 60-90 seconds rest between sets WOD: 4 Rounds 200m run 10 wall balls (20/14#) 5 burpees Cooldown:  Roll and stretch hamstrings and quads

Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar Strength: Deadlift Warmup to 90% of your 1RM Work: 10 x 3 with 60-90 seconds of rest between each set WOD: 20 Min AMRAP 10 KB Swings 10 DB Press 10 Burpees 100m sprint Cooldown: Roll out and stretch

Warmup:  ROM drills, dynamic stretches, 10 good mornings with a bar, 1 min wall sit Strength:  Deadlift Warmup to 85% of your 1RM Work: 10 x 3 reps, rest 60-90 seconds between each set WOD: 20 min AMRAP 3 wall climbs 5 Sumo deadlift high pulls 15 cal row Cooldown: 50 Hollow rocks,  roll out more »

Warmup: ROM, dynamic stretches, 15 good mornings with bar, 20 slam balls, 20 reverse lunge steps Strength: Deadlift Warmup to 80% of your 1RM Work: 10 sets of 3, with 1 minute rest between each set WOD: 4 Rounds of 4 Min AMRAPS 500m Row 20 Alternating KB Snatch Max Atomic Sit ups rest 1 more »

Warmup: ROM, dynamic stretches, 500m row, 30 second wall sit, 10 Goblet squats, 15 Back extensions WOD: 7 min AMRAP: 10 Pull-ups 15 Box Jumps Rest 2 minutes, then 12 min AMRAP: 8 Deadlift (95/65) 8 Hang Power Clean (95/65) 8 Push Jerk (95/65) Cooldown: 3 x 10 pass the block abs, roll out and more »

Warmup: ROM, dynamic stretches, 3 x 30 second handstand holds – rest 1 minute between each Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to a new 1 rep max WOD: For time 21-15-9 Deadlift @ 60/70/80% of your 1 RM Box Jumps Push-ups

Warmup: ROM, dynamic stretches, 1 min jumping jacks, 30 sit ups, warmup to your deadlift weight WOD: “Mr. Joshua” 5 rounds for time of: Run 400 meters 30 GHD sit-ups 250-lb. deadlifts, 15 reps Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 good mornings with bar Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% 1RM Work: 5/3/1+ @ 75/85/95% 1RM WOD: 1 mile run Then every minute on the minute for 20 mins: 3 Deadlifts at 65% 1RM 5 push ups 7 4-ct mountain climbers Cooldown: Stretch, roll out

Warmup: ROM drills, dynamic stretches, 400m run, 15 Good mornings with bar Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3 + @ 70/80/90% 1 RM WOD: 20 Min AMRAP 10 KB Swings 10 Ring Dips 10 Burpees 100m sprint Cooldown: roll out and stretch

Warmup:  ROM drills, dynamic stretches, 10 good mornings with a bar, 1 min wall sit Strength:  Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 20 min AMRAP 3 wall climbs 5 Sumo deadlift high pulls 15 cal row Cooldown: 50 Hollow rocks,  roll out and stretch