Warmup: ROM, dynamic stretches, 5 lunge w/twist, :30 handstand hold, 1:00 jump rope WOD: 20:00 AMRAP 3 handstand pushups (Seated DB press)5 Pullups (DB flies)7 Box jumps (step ups)10 Pistols, alt Ab circuit Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 10 DB Press, 800m Run Strength: Strict Press, De-load5 x 3 @ 65% WOD: 10:00 AMRAP10 Pull ups10 Pistols (ea)10 Lunge + twist (ea) rest 5:00 10:00 AMRAP10 Box Dips10 Wall ball sit ups Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 10 DB Press, 800m Run Strength: Strict Press, De-load5 x 5 @ 65% WOD: 10:00 AMRAP10 Pull ups10 Pistols (ea)10 Lunge + twist (ea) rest 5:00 10:00 AMRAP10 Burpee box jumps10 Shoulder to Overhead (55-85/75-110#) Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 5 lunge w/twist, :30 handstand hold, 1:00 jump rope WOD: 20:00 AMRAP 3 handstand pushups (Seated DB press)5 Pullups (DB flies)7 Box jumps (step ups)10 Pistols, alt Ab circuit Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 30 jumping jacks, 30 high knees, 30 sit ups, 15 push ups WOD: 3 Rounds for time 10 pushups 10 V-sit hold (:10 Hold) 10 Single leg glute bridge, ea 10 Pistols, alt 10 Burpees 10 Wall walk-downs 10 Lateral jumps, ea 10 Broad jumps Cooldown: Abs, roll and stretch

Warmup: ROM, dynamic stretches, 10 DB Press, 800m Run Strength: Strict Press, De-load 5 x 5 @ 65% WOD: 5:00 EMOM 3 Split Jerk (65-95/95-125#) 10:00 AMRAP 10 Pull ups (try for Chest to Bar) 10 Pistols (ea) 10 Handstand Pushups rest 5:00 10:00 AMRAP 10 Burpee box jumps 10 Shoulder to Overhead (55-85/75-110#) Cooldown: more »

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 drills, dynamic stretches, 20 squats, 250m row WOD: 20 min AMRAP 500m row 10 Pistols, alternating 15 Jumping Pullups Cooldown: 50 hollow rocks, 50 arch rocks.  Roll and stretch

Warmup:  ROM drills, 10 PVC Dislocates,  PVC shoulder stretches, 5 forward rolls, max handstand hold (partner up and have your partner hold your legs, switch when you come down) WOD: 3 rounds 5 Skin the Cat 10 Strict Pull-ups 15 Wall Climbs 20 Pistols (Alternating legs) Cooldown:  Shoulder stretches, hip opening, roll and finish stretching

Warmup: ROM, dynamic stretches, 15 arm circles sm to lg to sm, 30 seconds jumping jacks, high knees, butt kicks WOD: 30 Reps per station – as one partner works, the other holds the pet rock Pistols Burpees SDHP (53/35#) 30 cal row Overhead Lunges (45#/25#) Ring Dips Deadlifts (225#/125#) Wall Balls (20#/14#) Cooldown: stretch more »