Warmup: ROM, dynamic stretches, calf stretches, 10 clean pulls, 10 Front squats Strength: Front Squat Warmup to 65% Work: 1/1/1/1/1 work up to find your new 1 rep max WOD: 2 minutes Double Unders 5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest Run 400m 5 rounds: 30 second max rep pushups, more »

Warmup:  ROM drills, dynamic stretches, 10 front squats with bar Strength:  Front Squats Warm-up to 65%, then 5 x 1  to find a new 1 RM WOD: 3 rounds for time 500m row 20 KB swings 55/35 10 push ups Cooldown: stretch calves, hip flexors, hamstrings and shoulders.  Roll out

Warmup:  ROM, dynamic stretches, 500m row, 10 front squats Strength: Front Squat Spend 20:00 to find a new heavy single WOD:  3 Rounds of Circuits AMRAP in 2 min at each circuit, with 1 min rest between each circuit Circuit 1: 10 Goblet Squats 3 x Sled Push and Pulls 10 Ball Slams Circuit 2: more »

Warmup: ROM, dynamic stretches, 15 Good mornings and Front Squats with bar, 500 m row Spend 10 minutes to work up to heavy Front Squat singles, hit a new max if it feels good. WOD: 20 min AMRAP 10 Front Squats (60% Max clean) 20 GHD situps 30 Double Unders Cooldown: 5 x updog/downdog, roll more »