Warmup: ROM, dynamic stretches, with a plate: 6 x ea. side. squat and reach, squat with T-spine rotations, spinal flexion/extension, front foot elevated lunges, cossack squat, hold plate – front squat x2 @5551 tempo then 10 Medicine Ball Hamsting Curls Rest 60 secondsHollow Body Roll to Superman x 6 rolls each wayRest 60 seconds Strength: more »

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks, 10 front squats with PVC Strength: Front SquatWarmup to 80%Work: 5 x 5 WOD: 3 Rounds1000m row/800m run30 Wall balls30 Supermans Cooldown: 30 side V-ups, each side. Roll out and stretch

Warmup: ROM, dynamic stretches, 1:00 jump rope, 15 banded pull apart, 15 banded lat pull downs, 15 jumping squats Strength: Front Squats 10 x 3 @ 75%, rest :60-:90 WOD: 4 Rounds 10 Pullups 20 Cal Row 30 Wall Balls Cooldown: :45 each of pigeon, low lunge, lying side twist

Warmup: ROM drills, dynamic stretches, 15 ring rows, 15 front squats with bar, 500m row Strength: Bent Over Rows Find a new 1 RM.  Warmup to 65%, then 1,1,1,1,1 WOD: 3 Rounds 8 Front Squats @ 65% (Tempo 30×0) 15 KB swings (53/35#) 3 min row (for Cal) Cooldown: 25 GHD situps, 25 GHD Back more »

Warmup: ROM, dynamic stretches, 30-20-10 Wall balls and push ups Strength: Front Squat, De-load 5 x 5 @ 65% WOD: 3 Rounds 20 Over the bar burpees 10 OH Squats (45-65/65-95#) 5 Pull ups Cooldown: Mobilize shoulders with bands, roll out and stretch

Warmup: ROM, dynamic stretches, 30-20-10 of push ups and flutter kicks Strength: Front Squats 10 x 1-3 @ 90% Try to start off with triple sets, as you tire, drop to double or single sets. Rest 60-90″ WOD: 5 Rounds 10 DB Snatch, alt 15 Over the box jumps 100m Sprint :30 rest Cooldown: 25 more »

Warmup: ROM, dynamic stretches, 30-20-10 of push ups and flutter kicks Strength: Bench Press 10 x 1-3 @ 90% Try to start off with triple sets, as you tire, drop to double or single sets. Rest 60-90″ WOD: 25:00 AMRAP 800m Run 15 Box Jumps 25 2-arm KB Front Squats 15 Burpee Pullups Cooldown: 25 more »

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, 15 strict press with PVC, 400 m run, then max ring row hold, 20 hand release pushups, 20 sit ups Strength: Strict Press Warmup to 80% of 1RM Work: 10 x 3, :60-:90 rest WOD: For time 1000m row or 800m run Then 3 Rounds of 21 Front squats (95-135/65-95#) 14 Pull ups more »

Warmup: ROM drills, dynamic stretches, 15 ring rows, 15 front squats with bar, 500m row Strength: Bent Over Rows 10 x 5,  @ 75% 1RM WOD: 3 Rounds 8 Front Squats @ 65% (Tempo 30×0) 15 KB swings (53/35#) 3 min row (for Cal) Cooldown: 25 GHD situps, 25 GHD Back extensions.