**Bring your jump rope** Warmup:  ROM drills, 10 sec L-sit hang on bar x 3, 1 min squat stretch, 15 good mornings Strength:  Deadlift Warmup: 5/5/3 @ 40/50/60% 1 RM Work:  3/3/3+ @ 70/80/90% 1 RM WOD:  3 Rounds 30 Double Unders 10 Floor Press (with kb or db) 5 tuck to extension, hold 5 more »

Warmup: ROM drills, 10 pullups, 10 dive bombers, 30 sit ups WOD: 21-15-9 Back Squat (95-135/65-95#) DB Floor press (35-45/25-35#) 15-12-9 Back Squat TTB 12-9-6 Back Squat Pull-ups Cool down: Roll out chest and shoulders with lacrosse ball, stretch

Warmup: ROM, 400m run, 5 pull-ups, 10 pushups, 15 situps WOD: 5 Rounds for time 10 Floor Press (60% 1RM) 10 Strict Pullups (use a band/box or Jump for modification) 50m OH walking Lunges (25/15#) Note:  50m = 11 black lines.  Grab a plate and hold it overhead, keeping arms and shoulders locked out while more »

Warmup: ROM Drills, 10 good mornings, 10 straight leg Deadlifts Strength: Find your 1RM of Deadlift 5/5/3/1/1/1/1/1 WOD: 20 Min AMRAP 20 Wall balls 15 Floor KB press 100m Sprint Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup: ROM drills, 500m row, 60 sec Hollow Rocks, 20 sec rest, 60 sec Hollow Hold WOD: EMOM for 10 mins of 3 floor press (95/65#) then 5 Rounds 250M row sprint 10 db rows (35/25#) Cool-down: Frog stretch, pigeon stretch hold each for 1 min

Warmup: ROM Drills, 15 pushups, 20 arm circles Strength:  Bench Press, Deload week Work: 5/5/5 @ 40/50/60% 1RM WOD:  5 Rounds, all with the same bar (75% of Bench) 8 Floor Press 16 Bent over rows 24 Over the bar burpees Cooldown: 50 Reverse GHD situps, roll and stretch