Warmup: ROM, dynamic stretches, 15 jumping squats, 15 push-ups 10 Min EMOM: Odd:  5 Front Squats (95-125/55-95#) Even: KB 1-arm Snatch, 5 each side WOD: 20 Min AMRAP 100m Broad Jumps, drop for 30 4-ct Flutter kicks Sprint back, drop for 30 push-ups Cooldown: Roll and stretch

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 »

Warmup: ROM, dynamic stretches, 200m run, 10 pull ups, 15 squats, 20 situps WOD: 1, 2, 3…8,9,10,9,8…3,2,1 KB Snatch, each arm Med ball Clean Push Jerk (95/65#) Finish one ladder then move on to the next movement. Cooldown: 50 4-ct Mountain Climbers, 50 arm haulers, roll out and stretch

Warmup: ROM, dynamic stretches, 15 good mornings with bar, 20 slam balls, 20 reverse lunge steps Strength: Deadlift 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 1 more »

Warmup: ROM, dynamic stretches, 15 Jumping squats, 15 KB swings, duck walks around the gym WOD: 5 Rounds of 50m Sled Pull 50m Sled Push 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, dynamic stretches, 25 sit-ups, 1 min squat hold, practice KB snatch, do 5 each side WOD: 5 rounds of 2 min plank hold 2 min deep squat hold 10 KB Snatch, each arm When finished do wall sits, then work on skills.

Warmup: ROM, dynamic stretches, Skills: rowing drills – spend some time getting the feel of the proper start position; 1 min of leg only drive; 1 min of arm only pull; 1-2 minutes of putting in all together. WOD: 7 Min EMOM 5 Thrusters (75/55#) 3 Burpees rest 3 minutes 7 min EMOM 3 KB more »

Warmup: ROM, dynamic stretches, 400m run, clean drills WOD: 6 Rounds 3 One arm KB snatch, ea arm 100m Sprint 9 TTB Rest 60 seconds between rounds Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 15 burpees, 15 jumping squats WOD: 20 min AMRAP 200m run 20 KB swings (53/35#) 400m run 5 One arm KB Snatch (each side) Cooldown: 30 alternating V-ups, roll and stretch

Warmup: ROM Drills Burgener Warmup Junkyard Dog Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1RM WOD: 21-15-9 KB 1-arm Snatch Overhead Floor Wipers OHFW – lay on back on the floor, press weight up as if doing bench press, lock out elbows. With feet together, lift legs and touch left more »