Warmup: ROM, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 KB swings 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.

Warmup: ROM drills, 3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets Strength: Bench Press Warmup 5/5/3 at 40/50/60% 1RM Work: 3/3/3+ at 70/80/90% WOD 5 min clock: 25 banded push ups 400 m run Max squats in remaining time Rest 1 min 5 min clock 25 kettle bell swings 500m row more »

Warmup:  ROM, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup:  5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% WOD: 21-18-15-12-9-6-3 reps for time of: KB Swings Knees-to-elbows 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, 5 mins of cardio – run, row, jump rope. (if you’re struggling with DU’s, then grab a rope!) WOD: “Victoria” 5 Rounds 10 thrusters@95lb/65 14 box jumsp@24/20″ 12 sumo deadlift high pulls@95/65lb 12 burpees 27 KB swings@53/35lb Cooldown: roll out and stretch

Warmup: ROM, 400m run WOD: •In teams of 3 complete 2 rounds of: 1,500m Row 150 wallball (20#/14#) 120 box jump overs (24in/20in) 90 KB swing (53#/35#) 60 pull ups 30m sled push per person (110#/55#) Cooldown: Abs, roll, stretch

Warmup: ROM, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 KB swings 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.

Warmup:  ROM, 30 sec Jumping Jacks and 1 min Handstand holds x 3 Strength:  Strict Press, deload 5/5/5 @ 40/50/60% 1 RM WOD: For time 100 Double Unders 75 Sit ups 50 KB swings 75 Sit ups 100 Double Unders (modify 4x singles for DU’s) Cooldown:  Work on skills, roll shoulders with lacrosse ball, stretch

Warmup: ROM, 800m easy pace run, 5 min double unders. WOD: Three Rounds for max reps of: 60 sec Row for Calories 60 sec KB swings 60 sec Box Jump Overs 60 sec Squats 60 sec Burpees 60 sec TTB 30 sec rest/transition time Rest 3 minutes between rounds Cooldown: Roll and stretch

Warmup:  ROM drills, Max strict pullups or 25 ring rows, 15 narrow push ups, 25 situps WOD:  For time 60/50/40 KB Swings Cal. Row Cooldown: 25 GHD situps, 25 Back extensions, Roll and stretch