Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat Work: 5 x 8 @ 75% WOD:AMRAP 20 minutes:30 Mountain Climber twist (knee to elbow)20 KB Single leg DL, alternating10 Jumping SquatsCooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM, dynamic stretches, 30 high knees, 15 squats, 15 sit-ups, 10 flag push-ups, 10 Squat and Reach, 20 banded squat walk, each side WOD: Round 1: 12:00 EMOM Min 1 – 12 DB Power Snatch, alt Min 2 10 Single-arm Overhead lunge, alt Rest 3:00 then For time: Run 400m/Row 500m 21-15-9 Ring Rows 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:  3 Rounds for time 10 Jumping lunges 20 Wtd Calf Raises 10 Burpees 20 Windshield Wipers 10 Jumping Squats 20 Ring Pikes 30 Wall Balls Cooldown: 5x Updog and Downdog, spend at more »

Warmup:  ROM, Dynamic stretches:  15 banded pass-thru’s and pull-apart, 10 Good Morning + squat, 10/s leg swings, 15 inchworms WOD: 100 Double Unders (4x singles) 90 Sit ups 80 Walking Lunges 70 Dips 60 Knee to Elbows 50 Jumping Squats 40 Push ups 30 Box Jumps 20 Candlesticks (https://www.youtube.com/watch?v=0kjNlyc4wRw) 1 Mile run Cooldown: 5 x more »

Warmup: ROM drills, 5 handstand pushups, 1 min jumping jacks WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run Note: Tabata is 8 rounds of 20 sec work/10 sec more »

Warmup: ROM drills, dynamic stretches, 1 min jumping jacks, 10 atomic sit ups WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run Note: Tabata is 8 rounds of 20 more »

Warmup: ROM Drills, dynamic stretches, 1 min high knees, 1 min butt kicks, 15 inchworms WOD: 400m Run 15 burpee pullups 20 jumping squats 800m Run 15 Hand release push ups 20 lunges (ea leg) 1000m Row 15 dips 20 Goblet squats 1500m row Cooldown: roll out and stretch

Warmup: ROM Drills, dynamic stretches, 1 min high knees, butt kicks, and high knees WOD: 400m Run 15 burpee pullups 20 jumping squats 800m Run 15 Hand release push ups 20 lunges (ea leg) 1000m Row 15 dips 20 Goblet squats 1500m row Cooldown:  work mobility, stretch

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:  3 Rounds for time 10 Jumping lunges 20 Wtd Calf Raises 10 Burpees 20 Windshield Wipers 10 Jumping Squats 20 Ring Pikes 30 Wall Balls Cooldown: 5x Updog and Downdog, spend at 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:  2 Rounds for time 10 Jumping lunges 10 Burpees 10 Jumping Squats 10 Tuck Jumps 500M Row 20 GHD situps 20 Back Extension 20 Wtd Calf Raises 20 Wall Balls 500m more »