Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Bent Over Rows Work: 10 x 3 @ 75% WOD: AMRAP 20 minutes: 30 Kettle Bell swings 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM drills, 3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets Strength: Bench Press  Tempo: 20×1 Warmup to 75% 1RM Work: 10 x 3, with 1 min rest WOD 5 min clock: 20 banded push ups 500 m row Max pull-ups in remaining time Rest 1 min 5 min clock 20 more »

Warmup: ROM drills, dynamic stretches, 30 seconds of high knees, butt kicks and jumping jacks WOD: 5 minutes of Jump rope/double unders Rest 2 min For time: 50 burpees 40 kettle bell swings (53/35#) 30 pushups (with hands on 45# plates) rest 2 minutes 5 minutes of Jump rope/double unders Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 15 KB Swings with light weight, 10 hand release pushups WOD: AMRAP in 20 mins 15 KB Swings 15 HR pushups Cool down: 100 4-ct Flutter kicks, 100 Arm haulers Roll out and stretch

Warmup: ROM drills, 400m run stop and do 15 burpees at the turn around and the end. WOD: 3 Rounds 5 Bench press (1/2 body weight) 200m Med ball run 20/14# 10 Push Press (95/65#) 200m Med ball run 20 KB Swings 53/35# Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 15 jumping squats, 400m run WOD: 5 rounds 5 deadlifts (155/115#) 10 lunges 15 kettlebell swings (53/35#) 20 goblet squats (53/35#) 25 hanging leg lifts Cooldown: roll and stretch