Warmup: ROM, dynamic stretches, 500m row then 30-20-10 of Wall balls and Goblet Squats Strength: Front Squats 10 x 5 % 85%, rest :60-:90 between sets WOD: 3 Rounds 10 Good Mornings (65/85#) 20 Front Rack Lunges, alt (Same bar) 30 Hand to Feet Pass throughs with weighted ball 500m row Cooldown: Roll out and more »

Warmup: ROM drills, dynamic stretches, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handrelease push-ups 10 Front Rack lunges (95/65#) 15 GHD sit ups Cooldown: Roll out and stretch

Warmup: ROM drills, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Rack lunges (95/65#) 15 TTB Roll out and stretch

Warmup: ROM drills, dynamic stretches, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handrelease push-ups 10 Front Rack lunges (95/65#) 15 GHD sit ups Cooldown: Roll out and stretch

Warmup: ROM Drills, dynamic stretches, 200m run 5 Handstand push-ups 10 goblet squats 15 WTD sit-ups WOD: 5,10,15,20 Snatch Push Press (95/65#) Front rack lunges, each leg (use same bar and weight as PP) Modify weight as needed. Finish with ab circuit on board. Roll and stretch

Warmup: ROM drills, dynamic stretches, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handrelease push-ups 10 Front Rack lunges (95/65#) 15 GHD sit ups Cooldown: Roll out and stretch

Warmup: ROM drills,dynamic stretches, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Rack lunges (95/65#) 15 TTB Cooldown: Roll out and stretch

Warmup: ROM drills, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Rack lunges (95/65#) 15 TTB Roll out and stretch