Warmup: ROM, dynamic stretches, 800m run WOD: A. 10 Min AMRAP 8 Handstand Pushups 12 Box Jumps (as high as possible) rest 5 min B. EMOM 10 Min :30 Elevated Dips rest 5 min C. Tabata – Push ups Cooldown: 50 Arch rocks, 50 hollow rocks, roll out and stretch

Warmup: ROM, dynamic stretches, 10 push press with PVC Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1 RM WOD: 15 min AMRAP 3 Pistols (each leg) 6 Med ball cleans (20/14#) 9 Burpee broad jumps Cooldown: 2 min plank, 1 min side plank, each side. Roll and stretch

Warmup: ROM drills, dynamic stretches, shoulder stretch with PVC, 10 PVC Overhead squats, 200m sprint,  Burgener Warmup Strength: Snatch WU: 5/5/3 @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 5 rounds 5 Chin ups 5 One legged squat off box (each leg) 10 Back extensions Cooldown:  20 roll back to stand up. more »

Warmup:  ROM, dynamic stretches, 15 ring rows, 20 squats, 25 situps WOD: 4 Rounds 500m Row 5 Pistols, ea leg 10 Pendley rows 1 min plank (first 30 secs touch hand to shoulder, alternate; last 30 secs lift one leg, alternate) Cooldown:  3 x 15 GHD situps; roll out 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 drills, 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, 500m row, 30 squats Strength: Back Squat Warmup: 5/5/3 @ 45/55/65% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD: Push Press: 1 x 1x 1 x 1 x 1 x 1 x 1 x 1 x 1 x1 use the first three reps as warmup, increase weight each time until you more »

Warmup: ROM drills, shoulder stretch with PVC, 10 PVC front squats, 200m sprint Strength: Cleans WU: 5/5/3 @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 5 rounds 5 Chin ups 10 Back extensions 5 One legged squat off box (each leg)