Warmup: ROM, dynamic stretches, 10 burpee tuck jumps, 10 plank shoulder taps/side WOD: 3 Rounds 25 GHD Sit ups 1000m Row 25 Squats Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 200m easy pace run, 25m lunges, 25 sit-ups WOD: Complete 3 rounds for time Run 800m 50 KB swing (53/35#) 40 Jumping Lunges 30 GHD sit ups Cooldown: Roll out and stretch

Warmup: ROM, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 KB swings 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans

Warmup: ROM drills, 15 inchworms, 20 squats Strength: Back Squat, de-load Work: 5 x 3 @ 65% WOD: 10, 9, 8, 7….3, 2, 1 of Box Jumps GHD sit ups KB swings 250m Row Cooldown: Rollout and stretch

Warmup:  ROM drills, 15 arm circles (small to big, big to small), 15 jumping jacks, banded duck walks WOD:  For time 800m run 30 Wall Balls 400m run 40 GHD sit ups 200m run 50 Double Unders Cooldown: 50 ab mat situps, 50 supermans, roll and stretch.  Pin point sore areas and work them well.

Warmup:  ROM drills, dynamic stretches, 15 Hand release pushups, 20 situps, 30 second handstand hold, 15 Push Press with PVC Strength: Bench Press Warmup  to 80% of your 1 RM Work: 10 x 3 reps with 1 min rest WOD: 20 min AMRAP 15 Burpee Box Jumps (24/20#) 15 Wtd Lunges, each leg (35/25# plate held more »

Warmup:  ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD:  3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 GHD situps Cooldown:  banded shoulder and hip stretches, roll out

Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup to 65% Work: 1/1/1/1/1 work up to find new 1 rep max WOD: 5 Rounds 5 Burpees 10 Pullups 15 GHD situps 20 Double Unders 500m Row Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press 10 x 1-2 @ 85% 1 RM, rest :60-:90 between sets WOD: 5 Rounds 5 Burpees 10 Pullups 15 GHD situps 20 Double Unders 500m Row Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 5 min jump rope or 800 m run WOD: 20 Min AMRAP 10 Med ball cleans 10 Ring Dips 10 Burpees Core: 2 sets of 25 GHD sit ups Cooldown: Roll out and stretch