Warmup: ROM drills, dynamic stretches, 15 ring rows, 15 front squats with bar, 500m row Strength: Bent Over Rows Find a new 1 RM.  Warmup to 65%, then 1,1,1,1,1 WOD: 3 Rounds 8 Front Squats @ 65% (Tempo 30×0) 15 KB swings (53/35#) 2:00 row (for Cal) Cooldown: 25 GHD situps, 25 GHD Back extensions.

Warmup: ROM, dynamic stretches, WOD: 30 MIN AMRAP: 14 Walking Lunges 14 Heel Raised Squats 14 OH Tricep Extensions 14 KB Swings :60 Wall sit with Goblet Hold * if you break the wall sit you must do 20 burpees

Warmup: ROM, dynamic stretches,:30 each – Squat hold, pike pushups, bird dogs, slow mountain climbers, sit ups then :30 clamshell – right, banded if possible :30 clamshell – left, banded if possible Strength: Bent Over Rows 5 x 3 Moderately heavy WOD: EMOM for 30:00 Minute 1: 15 Russian KB swings Minute 2: 20 abmat more »

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press 5 x 3 @ Moderate weight WOD: 25:00 AMRAP 10 Wall Balls 10 Flag Push ups 10 OH Lunges, alt 10 KB Swings 10 Box Jumps 200m run Cooldown: Roll out and more »

Warmup: ROM, dynamic stretches, :45 each – Squat hold, Squats, Bird dogs, Pike Push-ups, Sit ups Strength: Back Squat 5 x 3 Moderately Heavy WOD: 5 Rounds 20 Chest high KB Swings 20 Lunges, Right 20 Tuck Ups 20 Lunges, Left Cooldown: Cat/Cow, Childs, Pigeon, Saddle poses.

Warmup: ROM, dynamic stretches, 1:00 each: Jumping Jacks, Squats, Pike Push-ups (slow); Tuck-ups Strength: Bench Press/DB Floor Press 5×5 Build weight with each set; rest 1:00 between sets WOD: 21-15-9 Burpee box jump-overs KB Swings DB Power Snatch Cooldown: Childs pose, pigeon pose, saddle pose

Warmup: ROM, dynamic stretches, 400m run WOD: Five rounds for time 20 Kettlebell swings 20 Burpees 20 GHD sit-ups (Ab-mat or Physio ball sit ups) Cooldown: roll out and stretch.

Warmup: ROM, dynamic stretches, 10 burpee tuck jumps, 10 plank shoulder taps/side WOD: 3 Rounds 25 KB Swings 800m run 25 Dips (Triceps kickbacks) Cooldown: Roll out and stretch

Warmup: ROM Drills, dynamic stretches, 1 min high knees, 1 min butt kicks, 15 inchworms WOD: 2 Rounds for time 800m run/1000m row 40 Chest high KB Swings 30 GHD Sit ups 20 OH Plate lunges Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press 10 x 3 @ 75% 1RM with :60-:90 rest WOD: 25:00 AMRAP 10 Wall Balls 10 Flag Push ups 10 OH Lunges, alt 10 KB Swings 10 Box Jumps 200m run Cooldown: more »