Warmup: ROM, dynamic stretches, 10 burpee tuck jumps, 10 plank shoulder taps/side WOD: 5 Rounds 15 GHD Sit ups500m Row25 Squats Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 10 banded passthrus and pull apart, 10 push-ups, 20 sit ups, 400m run Strength: Bench Press5 x 1-2 @ 90%Rest :60-:90 WOD: 10, 9, 8…3, 2, 1 Around the Worlds GHD Sit-ups or Atomic Sit ups Calorie Row (Jumprope – set number x 10 seconds) Cooldown: 50 Supermans, Roll and stretch

Warmup:  ROM, dynamic stretches, 10 banded passthrus and pull apart, 10 push-ups, 20 sit ups, 400m run Strength: Bench Press 10 x 1-2 @ 85% Rest :60-:90 WOD: 10, 9, 8…3, 2, 1 Around the Worlds GHD Sit-ups or Atomic Sit ups Calorie Row Cooldown: 50 Supermans, Roll and stretch

Warmup:  ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD:  30-20-10-20-30 DB/KB Sumo Deadlift High Pull kettlebell swings GHD sit ups (Wtd sit ups) Cooldown:  banded shoulder and hip stretches, roll out

Warmup:  ROM, dynamic stretches, arm circles, 10 inchworm, 250m row WOD: 4 rounds 500m Row 40 Arm Haulers 30 Walking lunges 20 dips 10 GHD Sit ups Cooldown: roll and stretch

Warmup: ROM, dynamic stretches, 400m run WOD: Five rounds for time 20 Kettlebell swings 20 Burpees 20 GHD sit-ups (Ab-mat or Physio ball sit ups) Cooldown: roll out and stretch.

Warmup:  ROM, dynamic stretches, 3 x 30 sec battling rope, 30 sec plank WOD:  3 Rounds 1000m Row 25 GHD sit ups 10 Front Squats (75-95/45-65#) 400m Run Cooldown:  Roll out and stretch

Warmup: ROM, dynamic stretches, 30 seconds of butt kicks, high knees, jumping jacks WOD: 30 minute AMRAP 400m run 15 Burpees 10 GHD situps Cooldown: 50 Hollow Rocks, 50 Arch Rocks, roll out and stretch

Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: 5/5/3 @ 40/50/60% 1Rm 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 drills, dynamic stretches, 30 sec handstand hold, 15 jumping squats, 15 inchworms, 200m run WOD: AMRAP in 20 min 5 handstand push ups 10 Straight Legged Deadlift (135/95) 400m run Then core: total of 100 GHD sit ups and back extensions. Break it up however you need, till you reach the combined total more »