Warmup: ROM Drills, 15 strict press with PVC, 400 m run, then max ring row hold, 20 hand release pushups, 20 sit ups Strength: Strict Press Warmup to 80% of 1RM Work: 10 x 3, :60-:90 rest WOD: For time 1000m row or 800m run Then 3 Rounds of 21 Front squats (95-135/65-95#) 14 Pull ups more »

Warmup:  ROM, dynamic stretches, 10 med ball cleans, 10 dips, 10 pullups, 10 pushups WOD: For time: 30 medicine-ball cleans 20/14# 30 ring dips 30 medicine-ball cleans 20/14# 30 pull-ups 30 medicine-ball cleans 20/14# 30 push-ups 30 medicine-ball cleans 20/14# Cooldown:  30 Plank twists (each side), work on mobility

Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: 5/5/3 @ 40/50/60% 1Rm Work: 1/1/1/1/1 work up to find new 1 rep max WOD: 5 Rounds 5 Burpees 10 Pullups 15 GHD situps 20 Double Unders 500m Row Cooldown: Roll out and stretch

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, dynamic stretches, 10 PVC pass throughs, 20 jumping squats, 10 jumping pull-ups, 200m run Strength: Back Squat, deload Work – 5/5/5 @ 40/50/60% 1RM Slow tempo WOD: 3 Rounds for time 400m Run 20 Overhead Squats (65/45#) 10 Pullups Cooldown: 25 wtd situps, 20 wtd back extensions, roll out and stretch

Warmup: ROM, dynamic stretches, 5 mins of :30 hard run :30 easy run then 10 Squats 5 Jumping Squats 10/side Arm Circles 5 Chin Ups 5 B-Roll repeat   Hang Power Cleans: spend 15 mins to build to 80%, 1-2 reps each, :45 sec rest then: 3x 8/side Single Leg Barbell Romanian Deadlift-moderate WOD: 5 more »

Warmup:  ROM drills, dynamic stretches, 5 inchworms, 30 sec hollow holds, 30 second arch holds, max bar holds (practice hollow hold on the bar) WOD:  20 min AMRAP 3 Strict pullups 6 dips 9 KB bench rows (Bat wings) Cooldown:  30 ab wheel, 30 hollow rocks, 30 arch rocks Roll shoulders and stretch

Warmup: ROM drills, 3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets Strength: Bench Press  Tempo: 20×1 Warmup to 80% 1RM Work: 10 x 3, with 1 min rest WOD 5 min clock: 25 banded push ups 500 m row Max pull-ups in remaining time Rest 1 min 5 min clock 25 more »

Warmup: ROM, dynamic stretches, arm circles, 15 goblet squats Strength: Back Squat – 20×1 Warmup to 85% Work: 3 x 5 WOD: 15 min AMRAP 20 Double unders 10 Pull-ups 10 Overhead squats (95/65#) Cooldown: roll out shoulders with lacrosse ball, stretch calves and achilles

Warmup:  ROM drills, dynamic stretches, 10 PVC wide grip press + behind the neck press + pass through, 25 Hand release pushups, 25 sit-ups, With bar:  10 Front squats, Clean Pulls, 5 Jerks Strength:  Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 to find a new 1RM WOD: 3 rounds for time 500m row 20 more »