Warmup: ROM drills, 15 inchworms, 20 squats Strength: Back Squat, de-loadWork: 5 x 3 @ 65% WOD:10, 9, 8, 7….3, 2, 1 of Box JumpsGHD sit upsKB swingsHand-release push-ups Cooldown: Rollout and stretch

Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run WOD: 21-15-9 Deadlifts (50% of Max) Box Jumps Seated Press with bar Then 50 Hollow Rocks 50 Arch Rocks 25 GHD sit-ups Cooldown:  Roll out and stretch.

Warmup: ROM, dynamic stretches, 15 Good mornings and Front Squats with bar, 500 m row Strength: Front Squat max Warmup to 75% then 5 x 1 to get as heavy as possible, shooting for a new 1RM WOD: 20 min AMRAP 10 GHD Situps20 Ball Slams30 Double Unders (4x singles) Cooldown: 5 x updog/downdog, roll more »

Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: to 75% Work: 5 x 1 work up to find new 1 rep max or heavy single WOD: 3 Rounds 5 Burpees10 Pullups15 GHD situps20 Double Unders (4x singles) Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 burpee tuck jumps, 10 plank shoulder taps/side WOD: 5 Rounds 15 GHD Sit ups1000m Row25 Squats Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees15 GHD or Med Ball sit-ups20 KB swings1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.

Warmup: ROM drills, 15 inchworms, 20 squats Strength: Back Squat, de-loadWork: 5 x 3 @ 65% WOD:10, 9, 8, 7….3, 2, 1 of Box JumpsGHD sit upsKB swingsHand-release push-ups Cooldown: Rollout and stretch

Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run WOD: 21-15-9 Single leg KB Deadlift, ea Box Jumps/Step ups DB Row GHD Sit ups Then 50 Hollow Rocks 50 Arch Rocks Cooldown:  Roll out and stretch

Warmup: ROM, dynamic stretches, 15 push ups, 20 tuck ups Strength: Bench press5 x 8 @ 75% WOD: 20:00 AMRAP 5 Pullups 10 GHD situps (Straight legged)15 Double Unders (4x singles)500m Row/400m Run Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 Good mornings and Front Squats with bar, 500 m row or 400m run Strength: Front Squat5 x 8 @ 75% WOD: 20 min AMRAP 10 Goblet Squats20 GHD situps30 KBS Cooldown: 5 x updog/downdog, roll out