Warmup:  ROM, 20 diamond pushups, 20 sit ups, 25 squats Strength:  Bench press 10 x 3 @ 80% WOD: For Time – use same weight for each exercise. (75-95#/45-65#) 800m run 5 Front Squats 10 Push Press 15 Med Ball Cleans 400m Run 5 Front Squats 10 Push Press 15 Med Ball Cleans 800m Run more »

Warmup:  ROM drills, 30-20-10 Wall balls and sit ups WOD:  For Time: 800m Run 5 Hang Power Snatch (95/65#) same bar for all 10 Push Press 15 Front Squats 400m Run 5 Hang Power Snatch 10 Push Press 15 Front Squats 800m Run Cooldown: roll out and stretch

Warmup:  ROM, dynamic stretches, PVC pass throughs, 10 PVC Bent over rows, 10 Scap pull ups, 3:00 row, run or jumprope Strength:  Bent Over Row Spend 20:00 to find a new heavy single WOD:  For time: 250 m Row 12 Hang Power Cleans (65-125#) 25 Double Unders 12 Front Squats (same bar as HPC) 250 more »

Warmup:  ROM, dynamic stretches, 800m run, 5 planche pushups, 5 scap pull-ups, 10 arm circles, 10 banded pass throughs, 5 heavy turkish get ups/ea, 50m Overhead KB walk WOD: For time: 21 Hang Power Cleans (95/65) 21 Burpees 21 Pull Ups 15 Front Squats (95/65) 15 Burpees 15 Pull Ups 9 Push Presses (95/65) 9 Burpees 9 Pull more »

Warmup:  ROM, dynamic stretches, 10 Kang Squats with PVS (GM to Sq/Sq to GM), 5 box jumps, 5/side side lunge, 5/side mountain step ups, 5/side grasshopper, 5 around the world planks WOD: 5 Rounds for time: 4 GM with bar – explosive 15 Front squats (60% BW) 500m Row Cooldown: 5o sit ups. Roll out more »

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, 10 jumping squats, 10 clean pulls, 10 front squats, 5 split jerks Strength:  Clean & Jerk Warmup: 5/5/3/@ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD:  2 Rounds For time 50 Double Unders 10 Front Squat 10 Push Press 400m Run 10 Power Clean 10 Push Jerk 50 Double Unders *Use more »