Warmup: ROM, dynamic stretches,:30 each – Squat hold, pike pushups, bird dogs, slow mountain climbers, sit ups then :30 clamshell – right, banded if possible:30 clamshell – left, banded if possible Strength: Bent Over Rows5 x 8 @ 75% WOD: EMOM for 24:00 Minute 1: 15 Russian KB swingsMinute 2: 20 abmat situpsMinute 3: 6 more »

Warmup: ROM, dynamic stretches,:30 each – Squat hold, pike pushups, bird dogs, slow mountain climbers, sit ups then :30 clamshell – right, banded if possible :30 clamshell – left, banded if possible Strength: Bent Over Rows 5 x 3 Moderately heavy WOD: EMOM for 30:00 Minute 1: 15 Russian KB swings Minute 2: 20 abmat more »

Warmup: ROM drills, dynamic stretches, 15 DB side bends, 20 WTD sit-ups, 20 supermans WOD: 35:00 EMOM; 5 Rounds 10 Burpees 20 Goblet squats 20 KB Swings 10 DB Push Press 20 Curtsy lunge, alt 1:00 Plank 1:00 Rest Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 15 arm circles (small to big, big to small), 15 push-ups, 15 dips, 15 press with bar WOD: EMOM for 8 mins, perform 10 barbell rows on bench (135/95#) rest 2 mins, then EMOM for 8 mins, perform 10 Barbell Floor Press (95/65#) rest 2 mins EMOM for 8 mins, more »

Warmup: ROM, dynamic stretches, 25 hollow rocks, 25 arch rocks, 15 med ball cleans WOD: EMOM for 10 minutes: Odd: 14 Knees to Elbow Even: 24 Back Extensions Then: 21-15-9 Power cleans (105-135/65-95) Burpees Cooldown: weighted plank holds, max effort. roll out and stretch

Warmup: ROM, dynamic stretches, 30 sit-ups, 5 minutes jump rope EMOM for 10 minutes: Odd: 12 Knees to Elbow Even: 22 Back Extensions then: Death by Double unders (x4 singles) Sit ups Ten the first minute, go up by 3 every minute on the minute. Keep going until you can no longer get your reps more »

Warmup: ROM, dynamic stretches, run 800m WOD: EMOM for 30 minutes 5 Pullups 7 Push ups 9 Squats Cooldown: 3 x 10 block passes from hands to feet, 3 x 30 Arch holds. Roll out and stretch

Warmup: ROM drills, dynamic stretches, 15 arm circles (small to big, big to small), 15 push-ups, 15 dips, 15 press with bar WOD: EMOM for 8 mins, perform 10 barbell rows on bench (135/95#) rest 2 mins, then EMOM for 8 mins, perform 10 Barbell Floor Press (95/65#) rest 2 mins EMOM for 8 mins, more »

Warmup:  ROM, 800m easy/medium run WOD: A.  EMOM until you can’t finish a round within the minute: Start with 2 reps and add 1 each minute until failure of: TTB Box Jumps Rest 5 minutes, then B.  EMOM until you can’t finish a round within the minute: Start with 2 reps and add 1 each more »