Warmup: ROM, dynamic stretches, 10 seated DB press, 15 DB side bends/each side Strength: Strict Press5 x 8 @75% Rest 60-90″ WOD: For time:20 Ball Slams50m Broad Jump Burpees20 Sandbag OH Press50 Wtd Step-ups (65/95#)20 KB Figure 8’s50m Bear Crawls Cooldown: roll out and stretch

Warmup: PVC passthru’s, max plank hold, 20 push ups, 20 dips Strength: Bench press Warmup: Work up to 75% Work: 10 x 5 WOD: 3 rounds 10 Ring Pushups 15 Pull-ups 20 KB Figure 8’s :30 Banded runs Cool-down: Roll out and stretch

Warmup: ROM drills, dynamic stretches Drills with PVC Junkyard dog Strength: Clean and Jerk Warmup: 5/5/3+ @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90%% 1 RM WOD: 20 Ball Slams 50m Burpee broad jumps 20 Sandbag OH Press 50 Step-ups with barbell (95/65#) (20/16″) 20 KB Figure 8’s 50m Bear crawls Roll out and stretch

Warmup: ROM drills, dynamic stretches 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back 100 Kettle bell Figure 8’s 100m Med ball toss and Run (20/14#) 100 air squats 100m walking lunges Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, PVC passthru’s, max plank hold, 20 push ups, 20 dips Strength: Bench press Warmup to 95% of your 1RM Work: 10 x 1 with 60 – 90 sec rest between sets WOD: 3 rounds 10 Ring Pushups 20 Pull-ups 30 KB Figure 8’s Cooldown:  Roll out and stretch

Warmup: ROM, dynamic stretches, 10 clean pulls, 10 front squats, 5 split jerks Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 1/1/1/1/1 Find a new 1 rep max WOD: 20 Ball Slams 50m Burpee broad jumps 20 Sandbag OH Press 50 Step-ups with barbell (20/16″) 20 KB Figure 8’s 50m Bear crawls more »

Warmup: ROM drills, dynamic stretches 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back 100 Kettle bell Figure 8’s 100m Slam ball toss and Run 100 air squats 100m walking lunges Cooldown: roll out and stretch

Warmup:  ROM, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 400 m run Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you rest for more than 5 sec the set is more »

Warmup: ROM, dynamic stretches, PVC passthru’s, max plank hold, 20 push ups, 20 dips Strength: Deload Week, Bench press Work: 5/5/5 @ 40/50/60% 1 RM WOD: 3 rounds 10 Ring Pushups 20 Pull-ups 30 KB Figure 8’s Cooldown:  Roll out and stretch

Warmup: ROM drills 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back 100 Kettle bell Figure 8’s 100m Med ball toss and Run (20/14#) 100 air squats 100m walking lunges Cooldown: Stay for Yoga