Warmup: ROM Drills, dynamic stretches 50m burpee broad jumps WOD: for time 1 mile run 50 hand release push-ups 50 Box Jumps 50 GHD sit ups 1 mile run Work skills. Roll out and stretch

Warmup:  ROM drills, max strict pull-ups (or 25 Ring rows), 25 pushups, 25 situps WOD:  2 Rounds: 200m run 25 Decline push-ups 400m run 50 GHD sit-ups 800m Run 75 Squats Cooldown: 2 min Plank, 2 min Side Plank, each side

Warmup:  ROM, 2 min jump rope, 30 squats, 2 min jump rope, 20 box jumps WOD: 3 Rounds for time: 1000m Row 20 GHD sit ups 30 Box Jumps 40 Supermans Cooldown: Updog/Downdog, pigeon, Hamstring stretches.  Roll IT bands

Warmup:  ROM drills, 400m run, max strict pullups (or 25 ring rows or negative pull-ups), 25 pushups, 25 situps, WOD:  For time.  Finish one movement before moving on to the next. 50 KB Swings 40 GHD situps 30 KB Deadlift 20 Supermans 30 Bulgarian Split Squat (35/25#) 40 Hanging Leg Raises 50 KB Snatch Cooldown: more »

Warmup:  ROM drills, 15 arm circles (small to big, big to small), 15 jumping jacks, 30 high knees, 30 butt kicks 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 more »

Warmup: ROM drills, 2 mins Jump rope – practice double unders WOD: 1000m row 21-15-9 of Pullups Front Squats GHD situps 1000m row Roll out and stretch

Warmup: ROM Drills 50m burpee broad jumps WOD: for time 1 mile run 50 hand release push-ups 50 Box Jumps 50 GHD sit ups 1 mile run Work skills. Roll out and stretch