Warmup:  ROM, dynamic stretches, 15 dips, 30 sit ups, 30 Supermans WOD: 100 Hollow Rocks 100 Arch Rocks Rest 2 mins, then EMOM for 20 Mins Even – 7 On the toe push-ups Odd – 5 Ring dips Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, PVC shoulder stretches, 200m easy pace run, 20 jumping squats Skills: Practice 5-10 of each with bar: clean pulls, hang power clean, front squat, hang clean, jerk Strength: Clean + 1 Jerk Warmup: 5/5/3 @ 40/50/60 % 1RM Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 15 min AMRAP 30 Double Unders more »

Warmup: ROM, dynamic stretches, 20 jumping squats, 30 sec high knees, 30 sec butt kicks WOD: 200m walking lunges 20 GHD situps 200m walking lunges 40 sit ups 200m walking lunges 60 hollow rocks 200m walking lunges Cooldown: updog/downdog x 5, stretch quads, roll out

Warmup:  ROM  Drills, 5 strict pullup, 5 ring dips, 10 ring rows WOD: 5 rounds 5 Strict pullups 10 Ring Dips 15 Hollow Rocks   Cooldown: roll out chest, shoulders and back.

Warmup:  ROM, dynamic stretches, 30 sec handstand holds Strength: Strict Press, deload 5/5/5 @ 40, 50, 60% WOD:  4 rounds for time 500m row 40 Hollow Rocks 30 Sit ups 20 Wall Balls 10 Step-Ups (45/35#) Cooldown: roll and stretch

Warmup:  ROM, 25 ring rows (focus on the hold at the top of the row, hold for 1 -2 secs), 25  pushups, 30 sit ups, 30 Supermans WOD: 50 Strict Pullups (If needed, modify with ring rows, box or band.  No kipping) 100 Hollow Rocks 100 Arch Rocks Rest 2 mins, then EMOM for 20 more »

Warmup:  ROM, 25 ring rows (focus on the hold at the top of the row, hold for 1 -2 secs), 25  pushups, 30 sit ups, 30 Supermans WOD: 50 Strict Pullups (modify  with box or band if needed.  No kipping) 100 Hollow Rocks 100 Arch Rocks Rest 2 mins, then EMOM for 20 Mins Even more »

Warmup:  ROM, 20 arm circles, 500m row WOD: 20 min AMRAP 50m sled pulls 10 KB cleans, each arm Cooldown:  50 hollow rocks, 50 arch rocks

Warmup:  ROM WOD: 1 mile run 60 sec of work followed by 60 secs rest of the following: push ups alternating pistols plank hold ring dips jumping squats hollow rocks dive bombers calf raises arch rocks 1 mile run Cooldown: shoulder stretches, up dog/down dog, roll out legs from ankle to hip  

Warmup:  ROM drills, 250m row WOD: 20 min AMRAP 500m row 10 Pistols, alternating 15 Jumping Pullups Cooldown:50 hollow rocks, 50 arch rocks.  Roll and stretch