Warmup:  ROM, review and practice Med ball Cleans, 2 min Jump rope, 10 push ups, 15 KB swings WOD: “Tabata That”Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise: Med Ball Cleans (20/14#)Double-UndersPush-upsKettlebell Swings (55/35#) Cooldown:  Ab circuit 3, work mobility

Warmup:  ROM, 10 diamond pushups, 20 sit ups, 25 squats Strength:  Front Squat5 x 2 @ 85% WOD: For Time – use same weight for each exercise. (75-95#/45-65#)800m run5 Front Squats10 Push Press15 Med Ball Cleans400m Run5 Front Squats10 Push Press15 Med Ball Cleans800m Run Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 20 Barbell rows with bar, 1000m row/800m run Strength: Bent Over Row5 x 2 @ 85% WOD: 20:00 AMRAP 25 Double Unders (4x singles)20 Medball Cleans15 Burpees10 Handstand Push ups Cooldown: Mobilize shoulders with bands, roll out and stretch

Warmup:  ROM, dynamic stretches, 10 banded passthroughs, 3 around the world planks – 15 sec hold each side, 10 weighted jumping squats WOD: 5 Rounds for Time 5 pushups 7 DB push press 9 Med ball cleans 12 KB Swings 400m run, fast cadence Cooldown:  Roll out and stretch

Warmup: ROM, dynamic stretches, 15 inchworms, 15 burpees WOD: 3 rounds 10 Turkish get ups 20 One-armed KB swings (ea arm) 30 Med ball cleans Cooldown: 100 ab mat sit ups, 100 supermans Roll out and stretch

Warmup: ROM, dynamic stretches, 5 min jump rope or 800 m run WOD: 20 Min AMRAP 10 Med ball cleans 10 Ring Dips 10 Burpees Core: 2 sets of 25 GHD sit ups Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 5 banded passthroughs and pull aparts 5 strict pull-ups, 10 pushups, 15 walking lunges Strength:  Bench press 5 x 3 at 65% of your max WOD:  3 Rounds 10 Burpees 15 Med ball cleans 20 OH walking lunges Cooldown: roll out legs with lacrosse ball, stretch

Warmup: ROM, dynamic stretches, 10 Good mornings, 20 KB swings, 30 sit ups Strength: Deadlift 10 x 1-2 @ 85% 1RM   WOD: 3 rounds 10 Turkish get ups (ea side) 20 One-armed KS swings (ea arm) 30 Med ball cleans Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 5 min jump rope or 800 m run WOD: 20 Min AMRAP 10 Med ball cleans 10 Ring Dips 10 Burpees Core: 2 sets of 25 GHD sit ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 inchworms, 15 burpees WOD: 3 rounds 10 Turkish get ups (ea side) 20 One-armed KB swings (ea arm) 30 Med ball cleans Cooldown: 100 ab mat sit ups, 100 supermans Roll out and stretch