Warmup: ROM, dynamic stretches, 30-20-10 Wall balls and push ups Strength: Front Squat, De-load 5 x 5 @ 65% WOD: 3 Rounds 20 Over the bar burpees 10 OH Squats (45-65/65-95#) 5 Pull ups Cooldown: Mobilize shoulders with bands, roll out and stretch

Warmup: ROM, dynamic stretches, 30-20-10 of Wall Balls and KB Swings Strength: Back Squats, De-load 5 x 5 @ 65% EMOM: 10:00 ODD: 5 x Thrusters (65/95#) Even: 5 Pullups Then 3 Rounds for Time: 10 Burpees 20 KB Romanian DL (35/53#) Max TTB Cooldown: 25 GHD back extensions, roll out and stretch

Warmup: ROM, dynamic stretches, 500m row, 20 push ups, 10 clapping push ups, 25 squats Strength: Back Squats 10 x 5 @ 85% 1RM, rest :60-:90 between sets WOD: 3 rounds for time 500m row 10 pull ups 15 KB Sumo Deadlift High Pulls 20 Overhead lunges with 25# plate Cooldown: 20 side twists on more »

Warmup:  ROM drills, dynamic stretches, 30 sec handstand hold, 10 decline push ups Strength: Strict Press 10 x 5 @ 75% WOD: 25:00 AMRAP Pullups Atomic sit ups Box Jumps Pyramid: start with 1 rep each, then add 1 rep of everything, each round. Cooldown: Roll out and stretch

Warmup: PVC passthru’s, max plank hold, 20 push ups, 20 dips Strength: Bench press Warmup: Work up to 75% Work: 10 x 5 WOD: 3 rounds 10 Ring Pushups 15 Pull-ups 20 KB Figure 8’s :30 Banded runs Cool-down: Roll out and stretch

Warmup: ROM drills, dynamic stretches 400m run 1 min max cal row 1 min max Double Unders 20 min AMRAP 5 handstand push-ups 10 pull-ups 15 box jumps Roll and stretch

Warmup: ROM, dynamic stretches, 10 Banded pass throughs and pull aparts, 1:00 squat hold, 250m Sprint row 3 x :30 Battling rope WOD: 3 Rounds for Time: 7 Pull-ups 50 Squats 1000m Row Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches 400m run 1 min max cal row 1 min max Double Unders 20 min AMRAP 5 handstand push-ups 10 pull-ups 15 box jumps Roll and stretch

Warmup: ROM, dynamic stretches, 500m row, 30 second wall sit, 10 Goblet squats, 15 Back extensions WOD: Tabata – 4 minutes :20/:10 Plank or Handstand Holds then 7 min AMRAP: 10 Pull-ups 15 Box Jumps Rest 2 minutes, then 12 min AMRAP: 8 Deadlift (95/65) 8 Hang Power Clean (95/65) 8 Push Jerk (95/65) Cooldown: more »

Warmup: ROM, dynamic stretches, 200m med ball run, 15 jumping pull-ups WOD: For time: 10x  sled push and pull 10 pull-ups rest 1 minute 8x  sled push and pull 8 pull-ups rest 1 minute 6x  sled push and pull 6 pull-ups rest 1 minute 4x  sled push and pull 4 pull-ups rest 1 minute 2x more »