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 20 One-armed KS swings (ea arm) 30 Med ball cleans 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, 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 »

Warmup: ROM, dynamic stretches, 15 Russian kettle bell swings WOD: Tabata’s, spend four minutes (8 rounds of 20 seconds work; 10 seconds rest) performing each exercise, rest 1 minute between rounds: Alternating one-arm kettle bell swings One arm KB row, alternate arms each round KB Sumo high-pull Russian Twist Lunge Press with KB Then: 5 more »