Warmup: ROM drills, big to little arm circles, 1 min butt kicks, 1 min high knees, 1 min jumping jacks WOD: 20 min AMRAP 10 Wall Balls (20/14#) 20 Double Unders   Cooldown: Pick an ab circuit from the board.

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

Warmup: ROM, dynamic stretches, 500m row, 15 jumping squats, 15 inch worms with push-up WOD: For time 15 Ring Dips (modify with bands) 20 Pull-ups 25 Lunges (each leg) 30 Box Jumps (24/20″) 35 KB swings (53/35#) 40 Double Unders 40 Wall Balls 35 sit ups 30 Back Extensions 25 Hang Squat Cleans (45/35#) 20 more »

Warmup:  ROM, dynamic stretches, 5 x Jump Rope :20 singles/:40 double unders then 20 Squats 20 Step Ups @ 20″ 20 Scap Pull Ups 10 Inchworm + Push Up 1/side Hip Opener Complex 2 WOD:  For time: 25 Double Unders (4 x singles) 12 Hang Power Cleans (95-135/65-95#) 25 Double Unders 12 Front Squats (same as more »

Warmup:  ROM, dynamic stretches, 5 x Jump Rope :20 singles/:40 double unders then 20 Squats 20 Step Ups @ 20″ 20 Scap Pull Ups 10 Inchworm + Push Up 1/side Hip Opener Complex 2 WOD:  For time: 25 Double Unders (4 x singles) 12 Hang Power Cleans (95-135/65-95#) 25 Double Unders 12 Front Squats (same as more »

Warmup: ROM, dynamic stretches, go through each of the eight movements from the WOD, do 8 reps of each Strength: Bent Over Row 10 x 5 @ 75% 1RM  :60-:90 rest between sets WOD: On an 16-minute running clock, perform 1 minute each of: Squats rest 1 minute Push-ups rest 1 minute 20-inch box jumps more »

Warmup:  ROM, dynamic stretches, PVC pass throughs, 10 PVC Bent over rows, 10 Scap pull ups, 3:00 row, run or jumprope Strength:  Bent Over Row Spend 20:00 to find a new heavy single WOD:  For time: 250 m Row 12 Hang Power Cleans (65-125#) 25 Double Unders 12 Front Squats (same bar as HPC) 250 more »

Warmup: ROM drills, dynamic stretches, 15 air squats, 400m run Strength: Back Squat Spend 20 minutes to find a new heavy single WOD: 60 double unders 600M row 40 double unders 400M row 20 double unders 200M row (Modify with 4x singles) Cooldown: Roll out and stretch

Warmup:  ROM drills, 15 arm circles (small to big, big to small), 15 jumping jacks, 30 high knees, 30 butt kicks WOD:  For time 800m run 30 Wall Balls 400m run 40 GHD sit ups 200m run 50 Double Unders 250m Row 40 GHD Back Extensions 500m Row 30 KB Swings Cooldown:  Roll out and more »

Warmup:  ROM drills, dynamic stretches, 5 x banded pass throughs and pull aparts, 10 jumping lunges, 25 ea side KB side bends, 500m row WOD:  5 rounds for time 400m run 8 Sumo DL, dynamic hip 30 Double unders Cooldown: 50 slow mountain climbers – step foot outside of shoulder, hip opening stretches, roll out