Warmup: ROM, dynamic stretches, 15 Good mornings and Front Squats with bar, 500 m row or 400m run Strength: Front Squat5 x 8 @ 75% WOD: 20 min AMRAP 10 Decline Push-ups20 Goblet Squats30 WTD Mason Twists Cooldown: 5 x updog/downdog, roll out

Warmup: rom, dynamic stretches, 15 burpees, 15 squats, 15 push ups Then 20 min AMRAP:20 inchworms30 sec wall sit20 diamond push-ups45 sec wall sit20 tuck jumps1 min wall sit20 mason twists45 sec wall sit20 calf raises30 sec wall sit Cooldown: 3 x 1:00 plank with shoulder taps, rest :20 between rounds

Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 banded pass throughs, 15 push ups, 500m row Strength: Bench press, de-loadWork: 5 x 5 @ 65% of 1 RM 3 rounds:2:00 work; 1:00 rest of Mason twist, weighted (10 – 25#)Bear crawl, forward and backward (the length of the gym)Jump rope/Double Unders Cooldown: hip opening stretches, more »

Warmup: ROM, dynamic stretches, 15 push ups, 500m row Strength: Bench press, de-loadWork: 5 x 3 @ 65% of 1 RM 3 rounds:2:00 work; 1:00 rest of Mason twist, weighted (10 – 25#)Bear crawlJump rope/Double Unders Cooldown: banded hip opening stretches, roll out and stretch

Warmup:  ROM, dynamic stretches, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup to 70% of your 1 RM Work: 10 x 3 reps We’re lightening it up so you can focus on DEPTH and TEMPO. 20×1 WOD: 5 Rounds 5 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 30 wtd more »

Warmup:  ROM, dynamic stretches, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup to 60% of your 1 RM Work: 10 x 3 reps Focus on DEPTH and TEMPO. 20×1 WOD: 5 Rounds 5 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 30 wtd Mason twists Cooldown: 50 arm haulers, roll more »

Warmup:  ROM, dynamic stretches, 500m row, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup to 60% of your 1 RM Work: 5 x 3 reps, de-load WOD: 3 Rounds 10 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 50 wtd Mason twists Cooldown: 50 arm haulers, roll out shoulders, roll more »

Warmup:  ROM, dynamic stretches, 10 ring rows, 15 KB swings, 4oom run WOD: 3 Rounds 9 Pull-ups 12 Wall balls 18 KB swings 24 Mason Twists 500m Row Cooldown:  roll out and stretch

Warmup: ROM Drills, 10 push ups, 15 squats, 20 good mornings with PVC WOD: 25-20-15-10-5 of KB Swings Wall ball (20/14#) Mason Twists Cooldown:  roll and stretch

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms   WOD:  3 Rounds for time 10 Jumping lunges 10 Burpees 10 Jumping Squats 20 GHD situps 20 Back Extension 20 Wtd Calf Raises 30 Mason Twists – wtd 30 Wall Balls 30 more »