Warmup:  ROM, 10 diamond pushups, 20 sit ups, 25 squats Strength:  Front Squat5 x 5 @ 80% WOD: For Time – use same weight for each exercise. (75-95#/45-65#)800m run5 Front Squats10 Push Press15 Hang Power Cleans400m Run5 Front Squats10 Push Press15 Hang Power Cleans800m Run Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, :30 each – Jumping jacks, Squats, Flag Push ups, Hollow hold, Arch hold Strength: Back Squat5 x 8 @ 75% WOD: For Time 21-15-9 Hang power clean Push press Over the bar burpees Cooldown: Childs, pigeon, saddle poses

Warmup:  ROM drills, dynamic stretches, 30 sec handstand hold, 10 decline push ups Strength: Strict Press 10 x 3 @ 85% WOD:  For time 400m run then 3 rounds: 10 Hang Power Cleans (75-115/45-75#) 5 Handstand Push ups then 400 m run Cooldown: 15 atomic situps (15-25#), rollout and stretch

Warmup:  ROM, dynamic stretches, 5 x Jump Rope :20 singles/:40 double unders then 20 Squats 20 Step Ups @ 20″ 20 Scap Pull Ups 10 Inchworm + Push Up 1/side Hip Opener Complex 2 WOD:  For time: 25 Double Unders (4 x singles) 12 Hang Power Cleans (95-135/65-95#) 25 Double Unders 12 Front Squats (same as more »

Warmup:  ROM, dynamic stretches, :30 squat stretch hold, 5 lunge + twist each leg, 10 PVC thrusters WOD: For time (use same bar and weight for everything 75-95/45-65) 800m Run 5 Front squats 10 Push Press 15 Hang Power Cleans 400m Run 5 Front Squats 10 Push Press 15 Hang Power Cleans 800m Run Cooldown: more »

Warmup:  ROM, dynamic stretches, 5 x Jump Rope :20 singles/:40 double unders then 20 Squats 20 Step Ups @ 20″ 20 Scap Pull Ups 10 Inchworm + Push Up 1/side Hip Opener Complex 2 WOD:  For time: 25 Double Unders (4 x singles) 12 Hang Power Cleans (95-135/65-95#) 25 Double Unders 12 Front Squats (same as more »

Warmup: ROM, dynamic stretches, 500m row, 30 second wall sit, 10 Goblet squats, 15 Back extensions WOD: 7 min AMRAP: 10 Pull-ups 15 Box Jumps Rest 2 minutes, then 12 min AMRAP: 8 Deadlift (95/65) 8 Hang Power Clean (95/65) 8 Push Jerk (95/65) Cooldown: 3 x 10 pass the block abs, roll out and more »

Warmup: ROM, dynamic stretches, 500m row, 30 second wall sit, 10 Goblet squats, 15 Back extensions WOD: 7 min AMRAP: 10 Pull-ups 15 Box Jumps Rest 2 minutes, then 12 min AMRAP: 8 Deadlift (95/65) 8 Hang Power Clean (95/65) 8 Push Jerk (95/65) Cooldown: 3 x 10 pass the block abs, roll out and more »