Warmup: ROM, dynamic stretches, 10 Push press with bar, 200m run Strength: Strict press Work – 10 x 3 @ 80% WOD: 30-25-20-15-10-5 Sit ups (GHD or ABMat) GHD Back extensions knees to elbows straight leg deadlifts 95/65# Cooldown: 30 4ct Flutter kicks, 30 Good morning darlings; Roll out and stretch

Warmup: ROM drills, dynamic stretches, 1 min jumping jacks, 10 atomic sit ups WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run Note: Tabata is 8 rounds of 20 more »

Warmup: ROM drills, dynamic stretches 500m Row WOD: 2 min plank 45 sec side plank, each side 25 Pull-ups 25 WTD sit ups (at least 10#) 25 dive bombers 50 cal row 50 hand release push-ups 50 GHD Back extensions 75 leg levers 75 arm haulers 75 knees to elbows in side plank, each side more »

Warmup: ROM drills, 5 handstand pushups, 1 min jumping jacks Strength:  Strict Press – deload Work: 5/5/5 @ 40/50/60% 1RM WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run more »