Warmup: ROM, dynamic stretches, 15 jumping squats, 15 push-ups WOD: 10 Min AMRAP 2 Turkish Get Up, each 20 Russian Kettlebell Swings 5 Burpees Rest 3 Minutes, then 20 Min AMRAP 100m Broad Jumps, drop for 30 4-ct Flutter kicks Sprint back, drop for 15 push-ups Cooldown: Roll and stretch

Warmup:   ROM, dynamic stretches, 10 PVC arm circles, 500m row, 20 push ups Stretch: Bench Press Warmup to 90% Work: 10 x 1-2 reps, rest 60-90 seconds between reps WOD: 20 min AMRAP 50 – 4ct Flutter kicks 20 Box Jumps 10 Dive Bombers 400m Run Cooldown:  10 “gift giving” abs, Roll and Stretch

Warmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: Amrap in 27 mins of 27 of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats Pushups Cooldown:  5x Updog/downdog, stretch and roll out

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms   WOD:  4 Rounds for Time: 30 V-ups 60 Bicycles Weighted Sit ups 60 Flutter Kicks 30 Toe Touches 60 Mountain Climbers 400m Run   Cooldown: 5x Updog and Downdog, spend at least more »

Warmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: 30:00 AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats Pushups Cooldown:  5 x Updog/Downdog, 2:00 ea side in Pigeon, banded shoulder stretches

Warmup: ROM drills, dynamic stretches, 400m run, 25 squats, 25 sit-ups WOD: 5 rounds 50m sprint 25 4ct flutter kicks 15 Front squats (135/85#) 25 V-ups 15 Lunges (each leg) Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 15 jumping squats, 15 push-ups 10 Min EMOM: Odd:  5 Front Squats (95-125/55-95#) Even: KB 1-arm Snatch, 5 each side WOD: 20 Min AMRAP 100m Broad Jumps, drop for 30 4-ct Flutter kicks Sprint back, drop for 30 push-ups Cooldown: Roll and stretch

Warmup:   ROM, dynamic stretches, 10 PVC arm circles, 500m row, 20 push ups Stretch: Bench Press Warmup to 90% Work: 10 x 3 reps, rest 60-90 seconds between reps WOD: 20 min AMRAP 50 – 4ct Flutter kicks 20 Box Jumps 10 Dive Bombers 400m Run Cooldown:  10 “gift giving” abs, Roll and Stretch

Warmup: ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 hang power cleans, 10 front squats, 5 split jerks Strength: Clean and Jerk Warmup to your 80% 1 RM Work: 5 x 3, rest 1 minute between each set Workout: Tabata – 8 rounds of :20 work and :10 rest for a total of 4 more »

Warmup: ROM, dynamic stretches, 400m run 5 Rounds 15 burpees onto a 10lb plate 15 4-ct Flutter kicks 50 double unders Cooldown: roll and stretch