Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run Strength: Deadlift 5 x 8 @ 75% WOD: 4 Rounds 10 DB Clusters (Clean + Thruster) 20 Straight leg sit-ups 30 Double Understand (4x Singles) Cooldown: Roll and Stretch

Warmup: ROM, dynamic stretches, 15 Good mornings and Front Squats with bar, 500 m row Strength: Front Squat max Warmup to 75% then 5 x 1 to get as heavy as possible, shooting for a new 1RM WOD: 20 min AMRAP 10 GHD Situps20 Ball Slams30 Double Unders (4x singles) Cooldown: 5 x updog/downdog, roll more »

Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: to 75% Work: 5 x 1 work up to find new 1 rep max or heavy single WOD: 3 Rounds 5 Burpees10 Pullups15 GHD situps20 Double Unders (4x singles) Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 3 x :30 each: Pike Push ups, Tuck ups, Squat holds, Jumping Jacks WOD: 30:00 AMRAP 24 Double Unders (3x singles)12 V-ups6 Burpees24 DU’s12 Shoulder Taps, ea6 Burpees24 DU’s12 Floor Wipers, etc6 Burpees Cooldown: Up/downdog x 5

Warmup:  ROM, review and practice Med ball Cleans, 2 min Jump rope, 10 push ups, 15 KB swings WOD: “Tabata That”Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise: Med Ball Cleans (20/14#)Double-UndersPush-upsKettlebell Swings (55/35#) Cooldown:  Ab circuit 3, work mobility

Warmup: ROM, dynamic stretches, barbell complex with empty bar: 3 Rounds, :20 each with :30 rest at the end of each round: Deadlift Hang Power Clean Front Squat Strict Press Push Press Back Squat WOD: 3 Rounds 10 DB Bicep Curls 20 Double Unders 30 Jumping Lunges 40 Jumping Jacks Cooldown: Childs pose, pigeon, saddle more »

Warmup: ROM, dynamic stretches, Shoulder Openers with PVC, calf stretches, 10 Jumping Squats, 10 Front squats with PVC Strength: Front SquatWarmup to 75%Work: 5 x 1 work up to find your new 1 rep max WOD:2:00 Double/Single Unders 5 rounds – :30 max rep KB swings (53/35#) :30 rest Run 400m 5 rounds – :30 more »

Warmup: ROM drills, dynamic stretches, 5 seated push press with bar; 10 dips on box, 200m run WOD: 4 Rounds 10 Push press (95/65#)15 ring dips or elevated box dips20 Double Unders (4x singles) Work abs – Plank to side plank holds, 30 sec each x 3; 10 plank shoulder taps, each sideRoll and stretch more »

Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: to 75% Work: 5 x 1 work up to find new 1 rep max or heavy single WOD: 3 Rounds 5 Burpees10 Pullups15 GHD situps20 Double Unders (4x singles)500m Row Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 200m run, 20 Goblet Squats WOD:40, 30, 20, 10 KB swings (35/26#)Wall balls (20/14#)Double Unders (4x singles) Cool down: 30 arch rocks, 30 hollow rocks, roll out and stretch