Warmup: ROM, dynamic stretches Strength: Bent Over Row 5×5 @ 80% WOD: 20:00 AMRAP 5 Goblet Squats 10 DB Lunges + Bicep curl, each leg 15 Wed Sit-ups Cooldown: Stretch

Warmup: ROM, dynamic stretches, :30 jumping jacks, high knees, butt kicks WOD: 5 rounds30 forward lunges30 dips30 reverse lunges30 alternating v-ups Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 10 burpees, 15 squats, :30 Jumping jacks WOD: 4 rounds, 15 reps each squats tricep dips v-ups lunges, left leg plank shoulder taps lunges, right leg plank knee to elbow taps, alt glute bridges Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks, 10 DB Flies, 10 banded lat pull downs Strength: Bent Over Row Warm up to 75%, then 5 x 1 to heaviest single or new max WOD: 4 Rounds of:5 Burpees20 Squats5 Burpees10 Push ups5 Burpees20 Lunges5 Burpees10 V-ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, :30 jumping jacks, high knees, butt kicks WOD: 5 rounds30 forward lunges30 dips30 reverse lunges30 alternating v-ups Cooldown: Roll and stretch

Warmup – ROM drills, Max pull-ups or 15 Bent Over Rows, 15 dips, 25 sit-ups Strength -Bent Over Row 5 x 5 @ 80% WOD: 4 Rounds 12 KB Swings 24 Seated Leg raise over KB 24 Lunges, alternating Cooldown: Roll and stretch

Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run Strength: Deadlift 5 x 8 @ 75% WOD: 21-15-9 Lunges, each side Box Jumps Seat Presses with bar Then 50 Hollow Rocks 50 Arch Rocks 50 Sit-ups Cooldown:  Roll out and stretch.

Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks, 10 DB Flies, 10 banded lat pull downs Strength: Bent Over Row Warm up to 75%, then 5 x 1 to heaviest single or new max WOD: 4 Rounds of:5 Burpees20 Squats5 Burpees10 Push ups5 Burpees20 Lunges5 Burpees10 V-ups Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches30 4-ct Mountain climber30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back100 Kettle bell Figure 8’s100m Med ball Run (20/14#)100 air squats100m walking lunges Cooldown: Roll out and stretch

Warmup: ROM, Dynamic stretches, :45 plank, :45 handstand hold, 10 renegade rows 10-15#, 10 slow mountain climbers, 10 Pike Pushups, 20 lunges Strength: Strict Press5 x 8 @ 75% WOD: 12:00 AMRAP16 Lunges, alt12 V-ups8 Clapping Push ups4 Atomic Sit ups then 1000M row/800m run Cooldown: sit and reach, up dog/down dog x 5Roll and more »