Warmup:  ROM drills, dynamic stretches, Junkyard dog, 10 front squats with bar, 10 Clean Pulls with bar, 5 Jerks with bar Strength:  Clean + Jerk Max Warm-up to 60%, then 1/1/1/1/1 to find a new 1 RM WOD: 3 rounds for time 500m row 20 KB swings 55/35 10 push ups Cooldown: stretch calves, hip flexors, hamstrings more »

Warmup:  ROM, dynamic stretches, 5 mins of cardio – run, row, jump rope. (if you’re struggling with DU’s, then grab a rope and practice!) WOD: “Victoria” 5 Rounds 10 thrusters (95/65#) 14 box jumps (24/20″) 12 sumo deadlift high pulls (95/65#) 12 burpees 27 KB swings (53/35#) Cooldown: roll out and stretch

Warmup: ROM drills, dynamic stretches, 30 sec squat hold, 10 squats Strength: Back Squat, deload week Work: 5 x 3 @ 65% WOD: AMRAP 20 minutes: 30 KB Swings 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM, dynamic stretches, Junkyard dog (you KNOW you love it!), 30 sec jumping jacks Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% WOD: Run 200m 5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest Run 400m 5 rounds: 30 second max rep pushups, 30 seconds rest (do more »

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 Clean pulls, 10 hang power cleans, 10 front squats, 5 Split Jerks Strength: Clean + Jerk 5/5/5 @ 40/50/60% 1 RM 3/3/3 @ 70/80/90% 1 RM WOD: 3 Rounds 1000m row 30 KB Swings 30 Wtd Supermans Cooldown: 30 side V-ups, more »

Warmup: ROM, dynamic stretches, 25 sit-ups, 50 walking lunges WOD: 5 Rounds 45 seconds of Goblet Squats 15 seconds rest 45 seconds of Push ups 15 seconds rest Rest 1 minute 5 Rounds 45 seconds KB Swings 15 seconds rest 45 seconds Jumping lunges 15 seconds rest Rest 1 minute 3 Rounds 45 seconds Plank more »

Warmup: ROM drills, dynamic stretches, 100m high knees, 100m sprint x 4 WOD: 5 Rounds 20 KB swings 20 GHD sit-ups 20 box jumps Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 15 burpees, 500m row Strength: Bench Press, Deload 5/5/5 @ 40/50/60% of 1RM WOD: Tabata: 8 rounds, 20 sec work/10 sec rest V up’s Back extension KB Swings hollow rock Reverse Hypers Wall balls Sprint rows Cooldown: Roll out and stretch

Warmup: ROM drills, 15 inchworms, 20 squats Strength: Back Squat, de-load Work: 5/5/5 @ 40/50/60% WOD: 10, 9, 8, 7….3, 2, 1 of Box Jumps GHD sit ups KB swings Hand-release push-ups Cooldown: Rollout and stretch

Warmup: ROM, dynamic stretches, 40 ball slams WOD: 3 rounds Run 400m 50x Goblet Squats Run 400m 40x Side step KB swings Run 400m 30x KB swings Run 400m 20x Bent-over rows Run 400m 10x Burpees Cooldown: roll out and stretch