Warmup: ROM, dynamic stretches, 15 push ups, 500m row Strength: Bench press, de-loadWork: 5 x 3 @ 65% of 1 RM 3 rounds:2:00 work; 1:00 rest of Mason twist, weighted (10 – 25#)Bear crawlJump rope/Double Unders Cooldown: banded hip opening stretches, roll out and stretch

Warmup: ROM, dynamic stretches, 20 Barbell rows with bar, 1000m row/800m run Strength: Bent Over Row5 x 2 @ 85% WOD: 20:00 AMRAP 25 Double Unders (4x singles)20 Medball Cleans15 Burpees10 Handstand Push ups Cooldown: Mobilize shoulders with bands, roll out and stretch

Warmup: ROM, dynamic stretches, calf stretches, 10 Front squats with PVC Strength: Front SquatWarmup to 65%Work: 1/1/1/1/1 work up to find your new 1 rep max WOD:2 minutes Double Unders 5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest Run 400m 5 rounds: 30 second max rep pushups, 30 seconds rest (do more »

Warmup: ROM, dynamic stretches, 15 Good mornings and Front Squats with bar, 500 m row or 400m run Strength: Front Squat 10 x 3 @ 80% WOD: 20 min AMRAP 10 Goblet Squats 20 GHD situps 30 Double Unders Cooldown: 5 x updog/downdog, roll out

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 dips 20 Double Unders (4x singles) Abs – Plank to side plank holds, 30 sec each x 3; 10 plank shoulder taps, each side Roll more »

Warmup: ROM, dynamic stretches, calf stretches, 10 clean pulls, 10 Front squats Strength: Front Squat Warmup to 65% Work: 1/1/1/1/1 work up to find your new 1 rep max WOD: 2 minutes Double Unders 5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest Run 400m 5 rounds: 30 second max rep pushups, more »

Warmup: ROM, dynamic stretches, 20 Barbell rows with bar, 1000m row Strength: Bent Over Row, De-load 5 x 5 @ 65% WOD: 3 Rounds, not for time: 20 Barbell step ups (45-65/65-95#) 20 Banded Good mornings Max rep weighted leg raises (hold db between feet) then 3 Rounds: 25 Double Unders (4x singles) 20 Hang more »

Warmup: ROM drills, dynamic stretches, :30 handstand hold 25 Hollow Rocks 25 Arch Rocks 20 jumping lunges WOD: 25 min AMRAP 5 DB Strict Press 10 Front Rack lunges, ea 15 TTB (Laying Toes to KB) 20 Double Unders (50 singles) Cooldown: Roll out and stretch

Warmup: ROM, 1 min jump rope, 5 burpees, 15 inchworms WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 KB swings 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.

Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat 10 x 5 @ 75% WOD: 4 Rounds 10 Goblet Squats 10 Pullups 30 Double Unders Cooldown: 15 Atomic situps