Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees, butt kicks WOD: For time Every 5 min for 40 minutes, alternate between the two: Row Double Unders Core: max wall sits, 100 4ct flutter kicks Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 15 push ups + knee taps, 500m row Strength: Bench press Warmup to 85% of 1 RM Work: 10 x 3 @ 85% of 1 RM with 60-90 sec rest between sets 3 rounds: 2 min work; 1 min rest of Mason twist, weighted (10 – 25#) Bear crawl Jump rope/Double more »

Warmup: ROM, dynamic stretches, 500m row, 3:00 jump rope WOD: 5 Rounds 15 burpees onto a 10lb plate 15 4-ct Flutter kicks 50 double unders Cooldown: roll and stretch

Warmup:  ROM, dynamic stretches, lateral lunges with lateral and medial stretch, walk the dog calf stretches, 10 burpee broad jumps, 15 inchworms WOD:  3 rounds for time of: Row 50 calories 150 double-unders 50 walking lunges Cooldown: hip opening stretches, roll out

Warmup: ROM, dynamic stretches, 2 mins jump rope, 15 jumping squats, 20 sit ups WOD: “Karen” 150 Wall Balls and 30-25-20-15-10 Sit ups 50-40-30-20-10 Double Unders Cooldown: Roll and stretch

Warmup: ROM drills, dynamic stretches, 5 seated push press with bar; 10 dips on box, 200m run WOD: 4 Rounds 10 Push Jerk (95/65#) 15 ring dips or elevated box dips 20 Double Unders (4x singles) Work abs – Plank to side plank holds, 30 sec each x 3; 10 plank shoulder taps, each side more »

Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: 5/5/3 @ 40/50/60% 1Rm Work: 1/1/1/1/1 work up to find new 1 rep max WOD: 5 Rounds 5 Burpees 10 Pullups 15 GHD situps 20 Double Unders 500m Row Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, run 400 m Death by:  Five the first minute, go up by 5 every minute on the minute. Double unders Sit ups (ab mat or GHD) Back Extensions Cooldown:  5 x Updog/Downdog combos    

We’re maxing again!!  Eat and sleep well! 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 600M row 40 double unders 400M row 20 double unders 200M row (Modify with 4x singles) Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 1 min jump rope, 5 burpees, 20 sit ups 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.