Warmup: ROM, dynamic stretches, 15 Good mornings and Front Squats with bar, 500 m row or 400m run Strength: Front Squat5 x 8 @ 75% WOD: 20 min AMRAP 10 Goblet Squats20 GHD situps30 KBS Cooldown: 5 x updog/downdog, roll out

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 high knees, 30 sit-ups, 15 pushups WOD: Reverse Pyramid for time 50 Sit-ups40 Pushups30 KB Swings20 Pull-ups or Bent Over rows40 Sit ups30 Push ups20 KB Swings10 Pull-ups or Bent Over rows30 Sit ups20 Pushups10 KB Swings5 Pull-ups or Bent Over rows Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 high knees, 30 sit-ups, 15 pushups WOD: 3 Rounds for time 10 Pistols20 Pike Pushups30 KB swings40 Sit throughs50 Sit ups Cooldown: :30 each: Cat/cow, childs pose, saddle sit quad stretch, pigeon, hamstring stretches

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press5 x 5 @ 80% WOD: 25:00 AMRAP 10 Wall Balls10 Flag Push ups10 OH Lunges, alt10 KB Swings10 Box Jumps200m run Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Flag Pushups, Hollow hold, Arch hold Strength: Strict Press5 x 8 @ 75% WOD For time: 30 Wall Balls30 Kettlebell Swings60 Box Jumps30 Kettlebell Swings30 Wall Ball Shots Cooldown: Stretch and roll out

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press5 x 8 @ 75% WOD: 25:00 AMRAP10 Wall Balls10 Flag Push ups, alt10 OH Lunges, alt10 KB Swings10 Box Jumps200m run Cooldown: Roll out and stretch

Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat Work: 5 x 8 @ 75% WOD:AMRAP 20 minutes:30 KB Swings20 KB Single leg DL, alternating10 Toes to BarCooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM, dynamic stretches, calf stretches, 10 Front squats with PVC Strength: Front SquatWarmup to 65%Work: 1/1/1/1/1 work up to find your new 1 rep max WOD:2 minutes Double Unders 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 drills, 10 burpees, 15 inchworms, 20 squats, 30 sit-ups Strength: Back Squat, de-load Work: 5 x 3 @ 65% WOD: 10, 9, 8, 7….3, 2, 1 of Box Jumps GHD sit ups KB swings Cooldown: Rollout and stretch

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 hang power cleans, 10 front squats with PVC Strength: Front Squat Warmup to 75% Work: 10 x 5 WOD: 3 Rounds 1000m row/800m run 30 KB Swings 30 Wtd Supermans Cooldown: 30 side V-ups, each side. Roll out and stretch