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, 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 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 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 drills, dynamic stretches, 5 seated push press with bar; 10 dips on box, 200m run WOD: 4 Rounds 10 Push Jerk (95/65#) 15 ring dips or elevated box dips 20 Double Unders (4x singles) Work abs – Plank to side plank holds, 30 sec each x 3; 10 plank shoulder taps, each side 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 »

Warmup: ROM, dynamic stretches, 200m run, 10 pull ups, 15 squats, 20 situps WOD: 1, 2, 3…8,9,10,9,8…3,2,1 KB Snatch, each arm Med ball Clean Push Jerk (95/65#) Finish one ladder then move on to the next movement. Cooldown: 50 4-ct Mountain Climbers, 50 arm haulers, roll out and stretch

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 »

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 WU: 5/5/3 @ 40/50/60% of 1RM Work: 1/1/1/1/1 Find new 1RM WOD: For time 1000m row or 800m run Then 3 Rounds of 25 Front squats (95-135/65-95#) 7 push jerks more »

Warmup: ROM Drills, dynamic stretches, 15 strict press with PVC, 400 m run Strength: Strict Press WU: 5/5/3 @ 40/50/60% of 1RM Work: 3/3/3+ @ 70/80/90% of 1RM WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 7 push jerks (135/95) Scale weight as needed Cooldown:Roll and Stretch