Warmup:  ROM, dynamic stretches, 10 of each: banded pass thru’s and pull aparts, planche push ups, narrow push ups, scap push ups Strength:  Bench Press Max Warmup to 75%, then 5 x 1 to work up to a new heavy single or max WOD:  20 Min AMRAP 9 Hang Power Cleans (75-95/45-65) 12 Burpees 15 more »

Warmup:  ROM Drills, dynamic stretches, 500m row Strength: Front Squat 10 x 3 @ 80% WOD: 5 x 5 Hang Power Cleans (70% FS Max) 15 wall balls (20/14#) 50m walking lunges 15 wall balls 5 x 5 Back Squat (70% 1RM) 15 Wall balls Cooldown: 25 GHD situps, roll and stretch

Warmup: ROM, dynamic stretches, 5 mins of :30 hard run :30 easy run then 10 Squats 5 Jumping Squats 10/side Arm Circles 5 Chin Ups 5 B-Roll Strength: Hang Power Cleans spend 15 mins to build to 80%, 1-2 reps each, :45 sec rest then: 3x 8/side Single Leg Barbell Romanian Deadlift-moderate WOD: 5 Rounds more »

Warmup: ROM, dynamic stretches, 5 mins of :30 hard run :30 easy run then 10 Squats 5 Jumping Squats 10/side Arm Circles 5 Chin Ups 5 B-Roll repeat Then: Hang Power Cleans: spend 15 mins to build to 80%, 1-2 reps each, :45 sec rest then: 3x 8/side Single Leg Barbell Romanian Deadlift-moderate WOD: 5 more »

Warmup:  ROM, dynamic stretches, 20 side lunges, 15 Inchworms, 10 banded pull aparts, 500 m row 12:00 EMOM (use same bar – 45-95#, complete both the HPC and PP, time remaining in the minute is your rest) 3 Hang Power Cleans 3 Push Press WOD:  20:00 AMRAP 50 Double Unders 400M Run 15 GHD sit 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. Drills, dynamic stretches, 20 push ups, 1 min jump rope, 15 sit-ups 5 x 3 Hang Power Cleans. Build on weight for each round, :90 rest WOD: “Annie” 50-40-30-20-10 Double unders Sit ups Cooldown: roll out and stretch. Focus on calves and achilles

Warmup:  ROM, dynamic stretches, hip openers, 400m run, 20 box jumps, 10 inchworms, 5 OH squats with bar, Burgener warmup with PVC Strength:  Snatch Warmup, then 3/3/3+ @ 70/80/90% WOD: 2 Rounds for time 10 Hang Power Cleans 20 Push Press (same bar) 40 Step Ups 80 Double Unders Cooldown:  Roll out and stretch

Warmup:  ROM drills, dynamic stretche, 1 min low squat hold, 10 PVC dislocates, 10 cleans with bar WOD: For time: 60 Cal Row 50 TTB 40 Wall Balls 30 Hang Power Cleans (95/65#) 20 Ring Dips 10 Burpees Cooldown:  Roll out and stretch

Warmup:  ROM, dynamic stretches,  Front rack banded shoulder stretch – 2:00 each side, then 10 of each: banded pass thru’s and pull aparts, planche push ups, narrow push ups, scap push ups, split lunge with 5:1 tempo, supine roll to straddle Strength:  Bench Press Max Warmup to 65%, then 1/1/1/1/1 working up to a new more »