WOD: ROM, dynamic stretches, 10 scap push ups, 10 jumping squats, 5 strict pull ups Strength: Bent Over Row 5 x 2 @ 85% WOD: 15:00 AMRAP 5 Deadlifts (135/115#) 10 DB Thrusters 15 Knees to Elbows Cooldown: 2:00 plank, stretch

Warmup: ROM, dynamic stretches, :30 each – Jumping jacks, Squats, Flag Push ups, Hollow hold, Arch hold Strength: Back Squat 5 x 5 Moderate weight, slow tempo WOD: 5 Rounds for Time of: 20 DB lunges 10 DB Push Press 10 Knees to Elbows Cooldown: Stretch – Cobra, doorway, twists, pigeons

Warmup: ROM, dynamic stretches, 20 Good mornings with bar, 800m run Strength: Deadlift, De-load 5 x 5 @ 65% WOD: 21-18-15-12-9-6-3 Walking lunges Thrusters (65/95#) Pullups Knees to Elbow Cooldown: Mobilize shoulders with bands, roll out and stretch

Warmup: ROM, dynamic stretches, 10 Push press with bar, 200m run Strength: Strict press, de-load Work – 5 x 3 @ 65% WOD: 30-25-20-15-10-5 GHD sit ups GHD Back extensions knees to elbows straight leg deadlifts 95/65# Cooldown: 30 4ct Flutter kicks, 30 Good morning darlings; Roll out and stretch

Warmup: ROM, dynamic stretches, 10 Thrusters and 10 Good mornings with bar, 200M run WOD: 7 Rounds 7 Handstand pushups 7 Thrusters (135/75#)* 7 Knee to Elbows 7 Deadlift (245/185#)* 7 Burpees 7 Kettlebell Swings (53/35#) 7 Pullups *Scale weight as needed Cooldown: Roll and stretch

Warmup: ROM drills, dynamic stretches, junkyard dog Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: Every minute on the minute (EMOM) for 5 minutes each exercise: 5 Ring Pull-ups 10 Knees to Elbows 15 Hand release pushups 20 Back Extensions Finish with 100 4-ct flutter kicks Cooldown: Roll out more »

Warmup: ROM, dynamic stretches, 10 good mornings with bar, 200m run Strength: Deadlift, de-load Work – 5 x 3 @ 65% of your 1 RM WOD: 30-25-20-15-10-5 GHD sit ups GHD Back extensions knees to elbows straight leg deadlifts 95/65# Cooldown: 30 4ct Flutter kicks, 30 Good morning darlings; Roll out and stretch

Warmup: ROM Drills, dynamic stretches Junkyard dog, 10 Clean pulls 15 Front Squats 15 Behind the head Jerk Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD: 20 min AMRAP 5 Clean & Jerks 5 pull-ups 5 knees to elbow Cooldown: Roll out and stretch.

Warmup: ROM drills, dynamic stretches 500m Row WOD: 2 min plank 45 sec side plank, each side 25 Pull-ups 25 WTD sit ups (at least 10#) 25 dive bombers 50 cal row 50 hand release push-ups 50 GHD Back extensions 75 leg levers 75 arm haulers 75 knees to elbows in side plank, each side more »

Warmup: ROM, dynamic stretches, 25 hollow rocks, 25 arch rocks, 15 med ball cleans WOD: EMOM for 10 minutes: Odd: 14 Knees to Elbow Even: 24 Back Extensions Then: 21-15-9 Power cleans (105-135/65-95) Burpees Cooldown: weighted plank holds, max effort. roll out and stretch