Warmup: ROM, dynamic stretches, row 500m easy pace WOD: 2 Rounds30 – 4ct Mountain Climbers15 Burpees15 Ring Rows15 Box Jumps15 Wall Balls30 Sit ups30 Jumping lunges, alt5x Gym length bear crawls (foward then backward)500m row Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 burpees, 15 squats, :30 Jumping jacks WOD: 4 rounds, 25 reps each squats tricep dips v-ups lunges, left leg plank shoulder taps lunges, right leg bicycle crunches mountain climbers glute bridges Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks WOD: Deck of Cards30:00 As Many Reps As Possible Shuffle up a deck of cards, including Jokers! Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified.Get through as much more »

Warmup: ROM, dynamic stretches, 10 burpees, 15 squats, :30 Jumping jacks WOD: 4 rounds, 15 reps each Squats Straight leg sit-up Reverse lunge, L Plank shoulder taps (R+L = 1) Reverse lunge, R Glute bridges (banded & weighted) Sit-throughs (R+L = 1) Slow mountain climbers (R+L = 1) Cooldown: Roll out and stretch

Warm up: ROM, dynamic stretches, 15 burpees, 20 wall balls WOD: use Med ball for each movement (total reps per side, except push ups) 30-26-22-18-14-10-6-2 push ups, (do half reps on one side, half on the other) single-leg glute bridges mountain climbers leg extensions plank hip dips Cooldown: Roll and stretch

Warmup:  ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD:  3 Rounds for time: 50 Double Unders 15 KB Swings 400m run 10 Slow Mountain Climbers Cooldown:  banded shoulder and hip stretches, roll out

Warmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: 30:00 AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats, with bands Pushups Cooldown:  5 x Updog/Downdog, 2:00 ea side in Pigeon, banded shoulder stretches

Warmup: ROM, Dynamic stretches, 1000m row, 10 squats, 20 push ups, 30 mountain climbers WOD: For time 10 Box dips 20 jump squats 30 4ct mountain climbers 40 side plank knee to elbow taps 50 alternating pistols Cooldown: Roll out 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, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: 30:00 AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats, with bands Pushups Cooldown:  5 x Updog/Downdog, 2:00 ea side in Pigeon, banded shoulder stretches