Warmup: ROM, dynamic stretches, 1 min deep squat hold, 10 jumping squats, 10 push-ups Strength: Back Squats Warmup to 75% of your 1 rep max Work: 10 x 5, rest 60-90 seconds between each set WOD:  3 Rounds for time 250m Row 15 Decline Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: more »

Warmup:  ROM drills, dynamic stretches, 20 banded pull-downs, 20 pushups, 20 situps, 30 seconds of high knees, butt kicks, jumping jacks WOD:  2 Rounds: 200m run 25 Decline push-ups (put your feet on a box or bench, hands on the ground) 400m run 25 V-ups 800m Run 25 Squats Cooldown: 2 min Plank, 2 min more »

Warmup: ROM, dynamic stretches, 1 min deep squat hold, 10 jumping squats, 10 push-ups Strength: Back Squats Warmup to 85% of your 1 rep max Work: 10 x 3, rest 60-90 seconds between each set WOD:  3 Rounds for time 250m Row 15 Decline Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: more »

Warmup: ROM, dynamic stretches, 1 min deep squat hold, 10 jumping squats, 10 push-ups Strength: Back Squats Warmup to 85% of your 1 rep max Work: 10 x 3, rest 60-90 seconds between each set WOD:  3 Rounds for time 250m Row 15 Decline Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: more »

Warmup:  ROM drills, dynamic stretches, 30 seconds of jumping jacks, high knees, butt kicks, 25 sit-ups, 25 squats WOD:  2 Rounds: 200m run 25 Decline push-ups (put your feet on a box or bench, hands on the ground) 400m run 25 V-ups 800m Run 25 Squats Cooldown: 2 min Plank, 2 min Side Plank, each more »

Warmup:  ROM, dynamic stretches, 20 push ups, 20 dips, 20 squats Strength:  Back Squat WU: 5/5/3 @ 40/50/60% 1Rm Work: 3/3/3+ @ 70/80/90% 1RM WOD:  3 Rounds for time 100m OH fast-walk with plate 15 Decline Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: Roll out and stretch

Warmup:  ROM drills, dynamic stretches, arm circles, 25 Ring rows, 25 pushups, 25 situps WOD:  2 Rounds: 200m run 25 Decline push-ups (put your feet on a box or bench, hands on the ground) 400m run 25 V-ups 800m Run 25 Squats Cooldown: 2 min Plank, 2 min Side Plank, each side

Warmup: ROM, dynamic stretches, 15 jumping squats, 200m run Strength: Back squat, deload 5/5/5 @ 40/50/60 %1 RM WOD: 3 Rounds 400m Run 10 Decline Pushups 15 Sumo deadlift high pulls (95-135/65-95#) Cooldown: 50 alternating knees to triceps in plank position

Warmup:  ROM drills, max strict pull-ups (or 25 Ring rows), 25 pushups, 25 situps WOD:  2 Rounds: 200m run 25 Decline push-ups 400m run 50 GHD sit-ups 800m Run 75 Squats Cooldown: 2 min Plank, 2 min Side Plank, each side

Happy 4th of July!!  Have a safe and fun holiday! Warmup:  ROM drills, max strict pull-ups (or 25 Ring rows), 25 pushups, 25 situps WOD:  2 Rounds: 200m run 25 Decline push-ups (put your feet on a box or bench, hands on the ground) 400m run 25 V-ups 800m Run 25 Squats Cooldown: 2 min more »