Warmup:  ROM, 20 diamond pushups, 20 sit ups, 25 squats Strength:  Bench press 10 x 3 @ 80% WOD: For Time – use same weight for each exercise. (75-95#/45-65#) 800m run 5 Front Squats 10 Push Press 15 Med Ball Cleans 400m Run 5 Front Squats 10 Push Press 15 Med Ball Cleans 800m Run more »

Warmup:  ROM drills, 30-20-10 Wall balls and sit ups WOD:  For Time: 800m Run 5 Hang Power Snatch (95/65#) same bar for all 10 Push Press 15 Front Squats 400m Run 5 Hang Power Snatch 10 Push Press 15 Front Squats 800m Run Cooldown: roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 Push Press, 10 push-ups, 400 m run WOD: 2:00 work at each station; 1:00 rest/transition 2 rounds Max calorie row Push Press or Push Jerk (75#/45#) Ball slams Sit ups Hand Release Push-ups 25m Shuttle Runs Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 20 side lunges, 15 Inchworms, 10 banded pull aparts, 500 m row 12:00 EMOM (use same bar – 45-95#, complete both the HPC and PP, time remaining in the minute is your rest) 3 Hang Power Cleans 3 Push Press WOD:  20:00 AMRAP 50 Double Unders 400M Run 15 GHD sit more »

Warmup:  ROM, dynamic stretches, 800m run, 5 planche pushups, 5 scap pull-ups, 10 arm circles, 10 banded pass throughs, 5 heavy turkish get ups/ea, 50m Overhead KB walk WOD: For time: 21 Hang Power Cleans (95/65) 21 Burpees 21 Pull Ups 15 Front Squats (95/65) 15 Burpees 15 Pull Ups 9 Push Presses (95/65) 9 Burpees 9 Pull more »

Warmup: ROM, 10 jumping squats, 10 clean pulls, 10 front squats, 5 split jerks Strength:  Clean & Jerk Warmup: 5/5/3/@ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD:  2 Rounds For time 50 Double Unders 10 Front Squat 10 Push Press 400m Run 10 Power Clean 10 Push Jerk 50 Double Unders *Use more »