Warmup: ROM, dynamic stretches, 30 seconds high knees, butt kicks, jumping jacks, 5 burpees WOD: 20 Min AMRAP 5 Burpee Broad jumps400m run1 min Plank hold Cooldown: Ab circuit 3, roll out and stretch

Warmup: ROM, dynamic stretches,:30 each – Squat hold, pike pushups, bird dogs, slow mountain climbers, sit ups then :30 clamshell – right, banded if possible:30 clamshell – left, banded if possible Strength: Bent Over Rows5 x 8 @ 75% WOD: EMOM for 24:00 Minute 1: 15 Russian KB swingsMinute 2: 20 abmat situpsMinute 3: 6 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, dynamic stretches, 10 lat pull downs, 10 skater jumps- ea side, 10 tuck jumps, KB side bends WOD: 5 rounds, with a running clock, start each round at the top of the minute 1:00 Battling Rope 2:00 Plank hold 800m run Cooldown: Roll out and stretch.

Warmup – ROM, dynamic stretches, :30 jumping jack, butt kicks, high knees WOD: Run 400m 50 wall balls 2:00 plank 800m Run 25 KB snatch, each side 2:00 Plank Run 400m   Cooldown:  Roll out and stretch

Warmup: ROM, dynamic stretches, 30 seconds high knees, butt kicks, jumping jacks, 5 burpees WOD: 20 Min AMRAP 5 Burpee Broad jumps 400m run 1 min Plank hold Cooldown: Ab circuit 3, roll out and stretch

Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks WOD: 5 Rounds: 30 second Handstand hold 30 second Squat Hold 30 second Plank 30 second Dead hang then 2 Rounds 60 Squats 50 Box Jumps 40 Sit ups 30 Pushups 20 Ring rows 10 Dips Cooldown: roll out and stretch, more »

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms, 30 sec deep squat hold, 10 burpee broad jumps WOD: Tabata – Spend all four minutes doing one exercise before moving onto the next. 1 min Rest/Transition Back Plank – wtd Plank – more »

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms   WOD:  3 Rounds for time 10 Jumping lunges 10 Burpees 10 Jumping Squats 20 GHD situps 20 Back Extension 20 Wtd Calf Raises 30 Mason Twists – wtd 30 Wall Balls 30 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