Warmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks, 10 inchworms with push ups, 10 lunge + twist WOD: For time 1 mile run, then 23 Box Step-Ups, each leg 23 Burpees 23 Dumbbell Deadlifts (2×50/30 lb) 23 Push-Ups 23 Double-Unders 23 Dumbbell Bent Over Rows (2×50/30 lb) 23 Sit-Ups, then 1 more »

Warmup: ROM, 1 min jump rope, 5 burpees, 15 inchworms WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 Alt, lateral lunges 1 min Max Double Unders Cool down: 100 Supermans. Roll out and stretch

Warmup: ROM drills, dynamic stretches, 15 air squats, 400m run Strength: Back Squat Warmup to 65% Find 1 Rep Max 1/1/1/1/1 WOD: 60 double unders 250M row/200m run 40 double unders 250M row/200m run 20 double unders 250M row/200m run (Modify with 4x singles) Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 banded pass throughs, 15 push ups, 500m row Strength: Bench press, de-load Work: 5 x 3 @ 65% of 1 RM 3 rounds: 2:00 work; 1:00 rest of Mason twist, weighted (10 – 25#) Bear crawl, forward and backward Jump rope/Double Unders Cooldown: banded hip opening stretches, more »

Warmup: ROM, dynamic stretches, 400m run, 5 broad jump burpees Strength: Front Squat 5 x 3 Moderately Heavy WOD: 6 rounds of: 1 minute of burpees 1 minute of air squats 1 minute of double unders 1 minute rest Don’t hold back, this is about mental toughness. Aim to match each round rep for rep! more »

Warmup: ROM, dynamic stretches, 10 burpees, 10 Flag push ups, 10 Lunges, ea WOD: 20:00 AMRAP 40 Air Squats 20 Push-Ups 10 Med-ball Burpee Press Every 2 minutes on the minute starting 0:00, perform: 40 Double-Unders On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order more »

Warmup: ROM, dynamic stretches, 30 jumping jacks, 30 high knees, 30 sit ups, 15 push ups, 400m run 5 Rounds 15 burpees onto a 10lb plate 15 4-ct Flutter kicks 50 double unders Cooldown: roll and stretch

Warmup: ROM, Dynamic stretches, 1:00 each – Jumping jacks, Air squats, Flag pushup, Hollow Hold, Arch Hold Strength: Deadlift 10 x 3 @ 75% :60-:90 rest WOD: 20:00 AMRAP 4 Dumbbell Thrusters (30/20#) 6 Toes to Bar 12 Double unders (24 Single Unders) Cooldown: :45 each/side Quad stretch Side angle Sleeper stretch

Warmup: ROM, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 Wall balls 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.

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 Wall Balls 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches (15/10#) Cooldown:  Updog/downdog x 5, roll out