Warmup: ROM Drills, dynamic stretches, 1 min high knees, butt kicks, and high knees WOD: 400m Run 15 burpee pullups 20 jumping squats 800m Run 15 Hand release push ups 20 lunges (ea leg) 1000m Row 15 dips 20 Goblet squats 1500m row Cooldown:  work mobility, stretch

Warmup: ROM, dynamic stretches, junkyard dog, with PVC: 10 press, 10 clean pulls, 10 Front squats, 5 split jerk Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% WOD: 5 Rounds 15 Goblet squats 20 OH walking lunges 250m row Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 25 sit-ups, 50 walking lunges WOD: 5 Rounds 45 seconds of Goblet Squats 15 seconds rest 45 seconds of Push ups 15 seconds rest Rest 1 minute 5 Rounds 45 seconds KB Swings 15 seconds rest 45 seconds Jumping lunges 15 seconds rest Rest 1 minute 3 Rounds 45 seconds Plank more »

Warmup: ROM, dynamic stretches, 10 strict press with PVC, 400m run Strength: Strict Press Warmup to 80% of your 1 RM, then 10 sets of 3 reps with 20X tempo, rest 1 minute between sets WOD: 20 min AMRAP 10 Diamond push-ups 20 Goblet Squats 250m Sprint row Cool down: 2 min plank, 50 arm more »

Warmup: ROM, dynamic stretches, 3 rounds of 3 Min AMRAPs of 15 sit ups and 10 lunges, rest 2 minutes between each round WOD: Run or row for 30 seconds 50 Goblet Squats Run or row for 30 seconds 40 Walking Lunges Run or row for 30 seconds 30 GHD sit ups Run or row more »

Warmup: ROM, dynamic stretches, junkyard dog, with PVC: 10 press, 10 clean pulls, 10 Front squats, 5 split jerk Strength: De-load: Strict Press and Clean and Jerk Work: 5/5/5 @ 40/50/60% WOD: 5 Rounds 15 Goblet squats 20 OH walking lunges 250m row Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 40 ball slams WOD: 3 rounds Run 400m 50x Goblet Squats Run 400m 40x Side step KB swings Run 400m 30x KB swings Run 400m 20x Bent-over rows Run 400m 10x Burpees Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 400m run, 15 push ups Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% 1RM Work: 1/1/1/1/1 work up to find a new 1 Rep Max WOD: 15 min AMRAP 12 Goblet Squats (53/35#) 6 Renegade Rows, alt (AHAP) Cooldown: 10 around the worlds, roll out and stretch

Warmup: ROM, dynamic stretches, 5 handstand holds – start with 10 seconds and add on 10 seconds each time, ending with 50 seconds, 10 burpees. Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: 5 rounds As many rounds in 3 minutes of 5 Goblet squats 5 Burpee Box Jump more »

Warmup: ROM Drills, dynamic stretches, 1 min high knees, 1 min butt kicks, 15 inchworms WOD: 400m Run 15 burpee pullups 20 jumping squats 800m Run 15 Hand release push ups 20 lunges (ea leg) 1000m Row 15 dips 20 Goblet squats 1500m row Cooldown: roll out and stretch