Warmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks, 10 inchworms with push ups, 10 lunge + twist WOD: For time3:00 Jump rope20 Box Step-Ups, each leg20 Burpees20 Dumbbell Deadlifts (2×50/30 lb)20 Push-Ups20 Wall Balls20 Dumbbell Bent Over Rows (2×50/30 lb)20 Sit-Ups, then3:00 Jump rope Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 40 high knees, 20 squats, 20 sit ups, 12 flag push ups, 10 squat and reach WOD: Tabata: 8 Rounds – :20 work/:10 High Knee sprints Jump rope Then 2 rounds for time 20-15-10 each Crab Toe Taps, alt Plank windmill and toe taps Sit throughs, alt Cooldown: :30 each: cat/cow; more »

Warmup:  ROM, dynamic stretches, 5 lunge + twist, 10 jumping squats, 15 KB swings, 20 sit-ups WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches (15/10#) Cooldown:  Updog/downdog x 5, roll out

Warmup: ROM, dynamic stretches, Burgener Warmup, Junkyard dog Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to find your new 1 rep max WOD: 2 minutes of Jump Rope (Double Unders) 5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest Run 400m Then 10:00 5 Pullups 10 Pushups more »

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms   WOD: For Time 50 reps of: Box Jumps Pullups (Ring Rows) KB Swings Walking Lunges, alt Leg Lifts Push Press (bar or DB) Back Extensions Wall Balls Burpees + Plank Jacks Sec more »

Warmup: ROM, dynamic stretches, 20 push ups, Strength: Bench Press Warmup to 80% of your 1 RM, then 10 sets of 3 reps with 20X1 tempo, rest 1 minute between sets WOD: 5 Rounds for Time 8 Double KB Push Press 8 Bent Over Row 8 inchworms with push-up 2 min jump rope Cooldown: Roll more »

Warmup: ROM drills, dynamic stretches, 20 Jumping jacks, 200m Sprint WOD: 15 Min Steady Run Rest 3 minutes 10 Min Steady Row Rest 2 minutes 5 Min Steady Jump Rope Cooldown: do an ab circuit from the board. Roll out and stretch

Warmup: ROM drills, dynamic stretches, 30 seconds of high knees, butt kicks and jumping jacks WOD: 5 minutes of Jump rope/double unders Rest 2 min For time: 50 burpees 40 kettle bell swings (53/35#) 30 pushups (with hands on 45# plates) rest 2 minutes 5 minutes of Jump rope/double unders Cooldown: roll out and stretch