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, 5 min jump rope or 800 m run Strength:  Front Squat Work up to a heavy single, then do 10 x 1 WOD: 20 Min AMRAP 10 Med ball cleans 10 Ring Dips 10 Burpee Pull-ups Core: 2 sets of 25 GHD sit ups Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 10 med ball cleans, 10 dips, 10 pullups, 10 pushups WOD: For time: 30 medicine-ball cleans 20/14# 30 ring dips 30 medicine-ball cleans 20/14# 30 pull-ups 30 medicine-ball cleans 20/14# 30 push-ups 30 medicine-ball cleans 20/14# Cooldown:  30 Plank twists (each side), work on mobility

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, 30 jumping jacks, 30 RKB swings WOD: For time: 21-18-15-12-9-6-3 Kettlebell swings Box jumps Rest 2:00, Then For Time: (10 min time cap) 40-30-20-10 Wall Balls 20-15-10-5 Med Ball Cleans Cooldown:  Roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 push-ups, 400 m run WOD: Circuits 2 minutes work for each exercise; 1 minute rest/transition 3 rounds Max calorie row Ball slams Sit ups Battling rope Med Ball Cleans 100m Runs Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 800m run 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, junkyard dog, Burgener Warmup, With PVC: 10 Snatch DL, 10 Sn Pulls, 10 Muscle Sn, 10 OH Squats Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% WOD:  3 rounds for time: 5 Turkish get ups (ea side) 15 One-armed KS swings (ea arm) 30 Med ball cleans Cooldown: Roll more »

Warmup: ROM, dynamic stretches, 10 push press with PVC, 10 squats, 5 med ball cleans, 5 burpees, 500m Row Strength: Strict Press, de-load Work: 5 x 3 at 65% of 1RM WOD: 20 min AMRAP 3 Pistols (each leg) 6 Med ball cleans (20/14#) 9 Burpee broad jumps 250m Row Cooldown: 2 min plank, 1 more »

Warmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup, With PVC: 10 Snatch DL, 10 Sn Pulls, 10 Muscle Sn, 10 OH Squats Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% WOD: 3 rounds 10 Turkish get ups (ea side) 20 One-armed KS swings (ea arm) 30 Med ball cleans Cooldown: Roll out and more »