Warmup: ROM, dynamic stretches, calf stretches, 10 clean pulls, 10 Front squats Strength: Front Squat Warmup 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, more »

Warmup: ROM drills, shoulder stretch with PVC, 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 10 Front Rack lunges, ea leg (95/65#) 15 TTB 20 KB swings (53/35#) Cooldown: Roll out and stretch

Warmup:  ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD:  30-20-10-20-30 DB/KB Sumo Deadlift High Pull kettlebell swings GHD sit ups (Wtd sit ups) Cooldown:  banded shoulder and hip stretches, roll out

Warmup: ROM, dynamic stretches, 10 DB flies, 30 sec jumping jacks, high knees and butt kicks WOD: “Jennifer” Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings 20 box jumps Cooldown: 10 x forearm plank, to high plank, to pushup. Hold 1 minute deep squat. Roll out and stretch

Warmup: ROM drills, dynamic stretches, 15 ring rows, 15 front squats with bar, 500m row Strength: Bent Over Rows (DB or BB) 5 x 5 Moderate weight WOD: 3 Rounds 8 Front rack lunges, ea 16 KB swings 2:00 row (for Cal) 16 Atomic sit-ups 8 Pull ups Cooldown: 25 Hollow rocks , 25 GHD more »

Warmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Flag Pushups, Hollow hold, Arch hold Strength: Strict Press 5 x 5 Moderate weight WOD For time: 30 Wall Balls 30 Kettlebell Swings 60 Box Jumps 30 Kettlebell Swings 30 Wall Ball Shots Cooldown: Stretch and roll out

Warmup: ROM, dynamic stretches, 4 x :20 each – Jumping Jacks, Air Squats, Pike Push ups, Tuck ups WOD: AMRAP in 20 minutes 1 Burpee 2 Box Jumps 3 Kettlebell Swings 4 Pull-Ups (Bent Over Rows) 5 Push-Ups 6 Air Squats Cooldown: Childs pose, pigeon, saddle stretch

Warmup: ROM, dynamic stretches, 10 of each squats, pushups, sit ups, single leg glute bridges, ea WOD: 12:00 AMRAP 15 Med Ball V-Ups 12 Sit Throughs 9 Box Jumps then 12:00 AMRAP 10 Pike Push-up 10 Right arm KB Swing 10 Left arm KB Swing 10 KB Lunges Cooldown: roll out and stretch

Warmup: ROM drills, dynamic stretches, 200m run, 20 Goblet Squats WOD: 50, 40, 30, 20, 10 KB swings Hollow Rocks Wall balls Arch Rocks Double Unders (4x singles) Cool down: roll out and stretch

Warmup:  ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD:  3 Rounds for time: 50 Double Unders 15 KB Swings 400m run 10 Slow Mountain Climbers Cooldown:  banded shoulder and hip stretches, roll out