Warmup:  ROM drills, 400m run, max strict pullups (or 25 ring rows or negative pull-ups), 25 pushups, 25 situps, WOD:  For time.  Finish one movement before moving on to the next. 50 KB Swings 40 GHD situps 30 KB Deadlift 20 Supermans 30 Bulgarian Split Squat (35/25#) 40 Hanging Leg Raises 50 KB Snatch Cooldown: more »

Warmup: ROM drills, dynamic stretches, 10 push-ups, 400 m run WOD: Circuits 2 minutes work for each exercise; 1 minute rest/transition 3 rounds Max calorie row Ball slams Sit ups Battling rope KB Snatch, alt 100m Runs Cooldown: Roll out and stretch

Warmup: ROM, Dynamic stretches, 4 rounds, 1:00 each Burpees Row WOD: 15:00 AMRAP 5 Seated OH press 10 Plyo push ups 5 DB hammer curls Then 20:00 AMRAP 5 DB Snatch, each 5 Bench Press 10 Burpees Cool down: roll out and stretch

Warmup – ROM, dynamic stretches, :30 jumping jack, butt kicks, high knees WOD: Run 400m 50 wall balls 2:00 plank 800m Run 25 KB snatch, each side 2:00 Plank Run 400m   Cooldown:  Roll out and stretch

Warmup: ROM, dynamic stretches, 15 Jumping squats, 15 KB swings, duck walks around the gym WOD: 5 Rounds of 5 x Sled Push and Pull 5 One arm KB Snatch, each side (AHAP) 5 Wall Walk (Scaled=45 sec plank + 45 sec barbell hold overhead) Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 20 Push ups, 500m row Strength: Bench Press 10 x 1-2 @ 85% WOD: 10 x 250M sprint Row, 30 seconds rest between rounds Then 3 rounds of: 5 KB Snatch, each arm 15 Pullups Cooldown: 50 sit ups, roll out, stretch

Warmup: ROM drills, dynamic stretches, 10 push-ups, 400 m run WOD: Circuits 2 minutes work for each exercise; 1 minute rest/transition 3 rounds Max calorie row Ball slams Sit ups Battling rope KB Snatch, alt 100m Runs Cooldown: Roll out and stretch

Warmup:  ROM, Dynamic stitches, hip openers, 10 Goodmorning + squats, 10 side lunges, 10 ring rows, 10 pushups, 400m run WOD: 10:00 AMRAP 4 KB Single Arm Snatch, ea side AHAP 8 Burpees 12 Situps Rest 5 minutes, Then 10:00 AMRAP 10 Russian Kettlebell Swings 53/35# 100m Sprint (fast cadence/turnover) Cooldown:  smash shoulders, abs and more »

Warmup: ROM, dynamic stretches, 15 good mornings with bar, 20 slam balls, 20 reverse lunge steps Strength: Strict Press Warmup to 80% of your 1RM Work: 10 sets of 3, with 1 minute rest between each set WOD: 4 Rounds of 4 Min AMRAPS 500m Row 20 Alternating KB Snatch Max Atomic Sit ups rest more »

Warmup: ROM drills, dynamic stretches, 20 Push ups, 500m row Strength: Find Bench Press 1 rep max Warm up to 60%, then 1/1/1/1/1 find a new 1 RM WOD: 10 x 250M sprint Row, 30 seconds rest between rounds Then 3 rounds of: 5 KB Snatch, each arm 15 Pullups Cooldown: 50 sit ups, roll more »