Warmup:  ROM, dynamic stretches, squat with twists, 5 jumping squats, 5x :30 hard/:30 easy row or run Strength:  Front Squats 10 x 3 – work up to a weight where the 3rd rep is challenging and stick with that weight for the duration WOD: 2 Rounds of 5:00 AMRAP 5 Mountain Climber step ups, ea more »

Warmup: ROM drills, dynamic stretches, 15 ring rows, 15 front squats with bar, 500m row Strength: Bent Over Rows 10 x 3, start with easy weight and build each round until the 3rd rep is challenging.  Finish rounds at that weight WOD: 3 Rounds 8 Front Squats @ 65% (Tempo 30×0) 15 KB swings (53/35#) more »

Warmup:  ROM Drills, dynamic stretches, 500m row WOD: For time 5 x 5 Front Squat (70% 1RM) 15 wall balls (20/14#) 50m walking lunges 15 wall balls 5 x 5 Back Squat (70% 1RM) 15 Wall balls Cooldown: 25 GHD situps, roll and stretch

Warmup: ROM Drills, 15 strict press with PVC, 400 m run, then max pull-ups or 25 Negative pull-ups, 25 hand release pushups, 25 sit ups Strength: Strict Press Warmup to 85% Work: 10 x 3 reps with 60 – 90 seconds rest between sets WOD: For time 1000m row or 800m run Then 3 Rounds more »

Warmup:  ROM, dynamic stretches, 3 x 30 sec battling rope, 30 sec plank WOD:  3 Rounds 1000m Row 25 GHD sit ups 10 Front Squats (75-95/45-65#) 400m Run 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 squats – hold the bottom for 10 seconds then jump up Strength: Back Squat Warmup to 80% of your 1 RM, then 10 sets of 3 reps with 20X1 tempo, rest 1 minute between sets WOD: 20 min AMRAP 8 Front Squats (75% of your clean) 12 Box Jumps 16 more »

Warmup: ROM drills, dynamic stretches, 10 dislocates with PVC, Burgener Warmup, 10 Snatch Pulls, 10 OH Squats, 10 Sn Balance, 200m Run Strength:  Snatch, deload 5/5/5 @ 40/50/60# WOD: 800m Run 10 Front Squats (65% 1RM) 1000m Row 8 FS (75% 1 RM) 100 Double Unders (4x singles) 6 FS (80% 1RM) Cooldown: Roll out 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 »

Warmup: ROM drills, dynamics stretches, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping squats WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Squats (105/75#) 15 TTB Cooldown: Roll out and stretch