Warmup: ROM, dynamic stretches, 10 inchworms, 15 burpees, 20 alt jumping lunges WOD: 20:00 AMRAP 5 x 3 position push up (narrow, wide, pike)10 single, single, double V-up15 single leg deadlift to curtsy lunge20 alt jumping lunges1:00 fast feet high knees :30 rest Cooldown: Ab circuit. Roll and stretch

Warmup: ROM, dynamic stretches, row 500m easy pace WOD: 2 Rounds30 – 4ct Mountain Climbers15 Burpees15 Ring Rows15 Box Jumps15 Wall Balls30 Sit ups30 Jumping lunges, alt5x Gym length bear crawls (foward then backward)500m row Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 400m run, 10 dislocates, 10 Push press with PVC, 20 walking lunges WOD: 800m Run 3 Rounds of: 10 Push-ups50 Mason twists, ea20 Alt. Jumping Lunges, each50 Arch Rocks10 Barbell Row (55/75#)50 Squats Cooldown: 50 Good morning darlings, roll out and stretch

Warmup: ROM, dynamic stretches, with PVC – :30 each – Deadlifts, Hang Power Cleans, Front Squats, Shoulder Press, Push Press, Back Squats Strength: Strict Press 5 x 1-2 @ 90% WOD: 5 rounds 10 Push ups 10 Jumping Lunges 10 Ball Slams Cooldown: Roll out and stretch

Warmup: ROM, Dynamic stretches, :45 plank, :45 handstand hold, 10 renegade rows 10-15#, 10 slow mountain climbers, 10 Pike Pushups, 20 lunges Strength: Strict Press 10 x 5 @ 75% WOD: 12:00 AMRAP 16 Jumping Lunges, alt 12 V-ups 8 Clapping Push ups 4 Atomic Sit ups then 2000M row Cooldown: sit and reach, up more »

Warmup: ROM, dynamic stretches, 15 burpees, 15 sit through’s, 15 lunges WOD: 3 Rounds for Time 10 Pull-Ups 20 Push-Ups 30 Sit-Ups 40 Alternating Jumping Lunges 15 Sit-Ups 10 Push-Ups 5 Pull-Ups Rest 3 minutes Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: 30:00 AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats, with bands Pushups Cooldown:  5 x Updog/Downdog, 2:00 ea side in Pigeon, banded shoulder stretches

Warmup: ROM, Dynamic stretches, :45 plank with block, :45 Jumping jacks, 10 renegade rows 10-15#, 10 slow mountain climbers, 10 Pike Pushups, 20 lunges Strength: Bent over row 10 x 5 @ 75% WOD: 12:00 AMRAP 16 Jumping Lunges, alt 12 V-ups 8 Clapping Push ups 4 Atomic Sit ups then 2000M row Cooldown: sit more »

Warmup: ROM, dynamic stretches, 400m run, 10 dislocates, 10 Push press with PVC, 20 walking lunges WOD: 800m Run 3 Rounds of: 10 Push Press (55/75#) 50 Sit ups 10 Alt. Jumping Lunges, each 50 Back Extension 10 Barbell Row (same bar as PP) 50 Squats Cooldown: 50 Good morning darlings, roll out and stretch

Warmup: ROM, dynamic stretches, 200m easy pace run, 25m lunges, 25 sit-ups WOD: Complete 3 rounds for time Run 800m 50 KB swing (53/35#) 40 Jumping Lunges 30 GHD sit ups Cooldown: Roll out and stretch