Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run WOD: 21-15-9 Deadlifts (bodyweight) Box Jumps Seated Press with bar Then 50 Hollow Rocks 50 Arch Rocks 25 GHD sit-ups Cooldown:  Roll out and stretch.

Warmup: ROM, dynamic stretches, 10 of each with DB: Goblet squat, SA PP ea, Power snatch, SA Thrusters, Renegade rows, Sit-ups WOD: 5 Rounds (With empty barbell) 5 OH Squats 10 Bicep curls 15 Fast Deadlifts 20 Bicycle sit ups Cooldown: 5 x each: Cat/Cow; knee circles (tabletop); low lunge + twist; big arm circles

Warmup: ROM, dynamic stretches, 15 jumping squats, 400m run WOD: 5 rounds 5 deadlifts (135/105#) 10 hanging leg lifts 15 lunges, ea 20 goblet squats (53/35#) Cooldown: roll and stretch

Warmup: ROM, Dynamic stretches, 15 Good mornings PVC, 20 Jumping Pullups, 25 back extensions Strength: Deadlifts 10 x 5 @ 85%; Rest :60-:90 between sets WOD: 1000m row then 5 Rounds of 3:00 AMRAP/1:00 Rest between rounds: 5 Toes to Bar 10 Ball Slams 15 Goblet Squats (26/35#) then 800m Run Cooldown: Roll out and more »

Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar, 10 Lat pullups, 200m run Strength: Deadlift 10 x 1-5 @ 75% WOD: 20:00 AMRAP 400m Row 15 Burpees 20 KB Sumo Deadlift Highpulls Cooldown: Roll out 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 20 One-armed KS swings (ea arm) 30 Med ball cleans Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 500m row, 30 second wall sit, 10 Goblet squats, 15 Back extensions WOD: Tabata – 4 minutes :20/:10 Plank or Handstand Holds then 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: more »

Warmup: ROM, dynamic stretches, 15 arm circles sm to lg to sm, 30 seconds jumping jacks, high knees, butt kicks WOD: 30 Reps per station – as one partner works, the other holds the pet rock Pistols Burpees SDHP (53/35#) 30 cal row Overhead Lunges (45#/25#) Ring Dips Deadlifts (225#/125#) Wall Balls (20#/14#) Cooldown: stretch more »

Warmup:  ROM, dynamic stretches, 15 Good mornings, 15 Straight leg DL with bar Strength:  Deadlift Warmup to 65% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) more »

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