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, 30 seconds of jumping jacks, high knees and butt kicks. 10 bar thrusters, 10 pull-ups, 10 Box Jumps Team WOD: Run 200m each (relay – team takes turns running 200m at a time) 150 Thrusters (with bar) 100 pull-ups 50 Box Jumps (30″/24″) Run 200m each (relay) Rules: 1 person works, more »

Warmup:ROM, dynamic stretches, 30 sec of jumping jacks, high knees, butt kicks, 10 jumping pull-ups WOD: “Nicole” As many rounds as possible in 20 minutes of: Run 400 meters Max rep Pull-ups Note number of pull-ups completed for each round. Cool down: roll out and stretch.

Warmup: ROM drills, dynamic stretches, 1 min each of jumping jacks, high knees and butt kicks WOD: Run 800m Rest 2 min For time: 50 burpees 40 pullups 30 deficit pushups (with hands on 45# plates) rest 2 minutes Run 800m Cooldown: Roll out and stretch

Warmup: ROM Drills, dynamic stretches, Junkyard dog With PVC: 10 Clean Pulls 10 Hang Cleans 10 Behind the head Jerk Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 20 min AMRAP 5 Clean & Jerks @ 65% 5 Pull-ups 5 Atomic Situps Cooldown: Work on skills. more »

Warmup: ROM Drills, dynamic stretches, 400m run, 15 Snatch Deadlifts, 15 Snatch Pulls, 10 Snatch Balance, all with PVC Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to a new 1 rep max WOD: Dips: -5 sets of max effort dips with a 1 min recovery between each set. then 10, 9, 8…3, more »

Warmup: ROM, dynamic stretches, 1 min squat stretch hold, 5 pass throughs, 400m run easy pace, 10 burpees, warmup to 80% of squat clean, review false grip ring row WOD: 5 Rounds 200m Run 3 Front Squats (80% of clean) 4 False Grip Ring Rows (feet above rings, body hollow, pull to abdomen) 5 Pullups more »

Warmup: ROM, dynamic stretches, 30 second handstand hold, 20 squats, 10 pull-ups WOD: “Mary” 20 Min AMRAP 5 Handstand Pushups 10 Single Leg Squats, alternating 15 Pullups Cooldown: 15 eagle sit ups, each side. Roll out and stretch

Warmup: ROM, dynamic stretches, go through each of the eight movements from the WOD WOD: On an 16-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 more »

Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks. 1 mile run, easy to moderate pace WOD: Partner WOD: 50 cal row 40 pullups 30 push-ups 20 atomic situps 50 cal row* 20 pullups 30 push-ups 40 atomic situps 50 cal row* Reps are cumulative. Partner not working will hold more »