Warmup: ROM drills, dynamic stretches, 1 min jumping jacks, 10 atomic sit ups WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run Note: Tabata is 8 rounds of 20 more »

Warmup: ROM, dynamic stretches, do 3o seconds of each exercise from the WOD. WOD: On an 32-minute running clock, perform 1 minute each of: Squats rest 1 minute Push-ups rest 1 minute 20-inch box jumps rest 1 minute Pull-ups rest 1 minute Inverted burpees rest 1 minute Wall-ball shots, 20-lb. ball rest 1 minute Burpees more »

Warmup:  ROM drills, dynamic stretches, 20 shoulder circles, 20 jumping squats WOD: 5 Rounds for time: 20 Slam Balls 10 Pullups 400m Run Cooldown: 100 4-ct flutter kicks

Warmup: ROM, dynamic stretches, 25 burpees, 25 wall balls (20/14#) 5 Rounds of 10 Squats 10 sit-ups 10 push-ups 10 pull-ups 10 push-ups 10 sit-ups 10 squats Cooldown: roll and stretch

Warmup: ROM, dynamic stretches, PVC passthru’s, max plank hold, 20 push ups, 20 dips Strength: Bench press Warmup to 95% of your 1RM Work: 10 x 1 with 60 – 90 sec rest between sets WOD: 3 rounds 10 Ring Pushups 20 Pull-ups 30 KB Figure 8’s Cooldown:  Roll out and stretch

Warmup: ROM, dynamic stretches, 10 jumping pull-ups, 10 dips, 30 seconds jumping jacks WOD: 3 rounds of 10 Pull-ups Farmers carries (50 m) drop weight (45/30#), then Sprint to long end of alley. Retrieve weight for last 50 m Then 3 rounds of 10 ring dips Walk 50m with weighted bar overhead (95/65#), drop weight, more »

Warmup: ROM Drills, dynamic stretches Junkyard dog, 10 Clean pulls 15 Front Squats 15 Behind the head Jerk Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD: 20 min AMRAP 5 Clean & Jerks 5 pull-ups 5 knees to elbow Cooldown: Roll out and stretch.

Warmup: ROM drills, 5 pull-ups, 10 dive bombers, 15 squats, 20 sit ups WOD: For time 1000m row 5 rounds 5 Pull-ups 10 Thrusters (75-95/45-65#) 15 Burpee box jumps Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 Pushups, 15 sit-ups, 15 jumping pull-ups Strength: Bench Press Warmup to 80% of your 1 RM, then 10 sets of 3 reps with 20X tempo, rest 1 minute between sets WOD: AMRAP in 20 minutes 20 – Wall Ball Sit ups 15 – Burpees 10 – Prison cell push-ups 5 more »

Warmup: ROM, dynamic stretches, 500m row, 30 second wall sit, 10 Goblet squats, 15 Back extensions WOD: 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: 3 x 10 pass the block abs, roll out and more »