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 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, 30 jumping jacks, 50m high knees, 50m butt kicks WOD: 55-45-35-25 4ct- Flutter Kicks Back Extensions Lunge Steps 3 x Push and Pull weighted sled the width of the gym and back (25-55#) Cooldown:  Hip flexor, psoas stretches.  Roll out

Warmup:  ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: 5 Rounds for time 50 lunge steps 15 push-ups Cooldown: 50 sit ups, roll out and stretch

Warmup: ROM, Dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks WOD: 400m Run 5 min lunges 4 min Wall balls 3 min KB swings 2 min TTB 1 min burpees 400m Row Cooldown: Roll and Stretch

Warmup:  ROM, dynamic stretches, 10 FS and Hang Power Cleans with PVC, 10 med ball cleans Strength:  Strict Press Warmup to 75% Work: 10 x 5 WOD:  3 Rounds for Time 20 reps each: Burpees Squats Pushups V-ups Jumping Superman’s Lunges Dips Mountain Climbers Plank Shoulder Taps Cooldown:  Roll out and stretch

Warmup:  ROM  Drills,  10 PVC Dislocates, 20 jumping squats Strength:  Bent Over Row 10 x 1-3 @ 85% WOD: 50 weighted lunges, ea (35/25# DB) 800m Run 30 OH Bulgarian Split Squats, ea (35/25#) 400m Run 10 Strict Press (35/25# DB) 200m Run Cooldown: 25 GHD situps, mobilize

Warmup: ROM drills, dynamic stretches 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back 100 Kettle bell Figure 8’s 100m Med ball Run (20/14#) 100 air squats 100m walking lunges Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 500m row, 15 jumping squats, 15 inch worms with push-up WOD: For time 15 Ring Dips (modify with bands) 20 Pull-ups 25 Lunges (each leg) 30 Box Jumps (24/20″) 35 KB swings (53/35#) 40 Double Unders 40 Wall Balls 35 sit ups 30 Back Extensions 25 Hang Squat Cleans (45/35#) 20 more »

Warmup: ROM, dynamic stretches, Run 400m, 15 pushups Strength: Bench Press Warmup to 75% of your 1RM Work: 10 x 5 with 60-90 seconds rest between each set WOD: 20 min AMRAP 5 handstand push-ups 10 lunges (each leg) 15 straight legged dead lifts 95# Cooldown: roll out and stretch