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: 500 m row Endurance: 1-set of Max Push-ups in 2:00, rest must be in the up position, if knees touch at anytime set is finished Endurance: 1-set of more »

Warmup: ROM, dynamic stretches, 10 jumping squats, 15 sit ups, 20 supermans WOD: 5 rounds for time of: 25 kettlebell swings (53/35) 25 GHD sit-ups 25 back extensions 25 knees-to-elbows Cooldown: hip flexor and piriformis stretches, roll out

Warmup: ROM, dynamic stretches, 1 minute plank, 1 minute mountain climbers, 15 jumping squats WOD: For time: 800m Run 15 KB swings 30 Hand-Release Push-Ups 400m Run 10 KB swings 20 Hand-Release Push-Ups 200m Run 5 KB swings 10 Hand-Release Push-Ups Cooldown: Rollout and stretch

Warmup: ROM drills, dynamic stretches, 200m run, 20 Goblet Squats WOD: 50, 40, 30, 20, 10 KB swings (35/26#) Double Unders (4x singles) Cool down: 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, dynamic stretches, 10 Thrusters and 10 Good mornings with bar, 200M run WOD: 7 Rounds 7 Handstand pushups 7 Thrusters (135/75#)* 7 Knee to Elbows 7 Deadlift (245/185#)* 7 Burpees 7 Kettlebell Swings (53/35#) 7 Pullups *Scale weight as needed Cooldown: Roll 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: 500 m row Endurance: 1-set of Max Push-ups in 2:00, rest must be in the up position, if knees touch at anytime set is finished Endurance: 1-set of more »

Warmup: ROM, 30 sec of: jumping jacks, high knees, butt kicks, then 200m sprint WOD: 50 Burpees 30 Pull-ups 50 KB swings (53/35#) 30 Push-ups 50 Squats 30 Sit ups (ab mat) 50m Sand bag carry 30 OH lunges (45/25# plates) Cooldown:  Roll out and stretch

Warmup:  ROM drills, dynamic stretches, 200m run, 15 Supine Ring Rows, 15 jumping squats WOD:  “Helen” 3 rounds for time: Run 400m 21 KB Swings (53/35#) 12 Pull-ups Cooldown: roll and stretch

Warmup:  ROM drills, dynamic stretches, 15 step-ups each leg, 15 jumping squats WOD:  For time 800m run then 10, 9, 8…1…8,9,10 Box Jumps (24/20) KB swings (53/35#) then 800m run Cool down: banded shoulder strengtheners, hamstring & hip flexor stretches.