Warmup: ROM, dynamic stretches, 15 inchworm + pushup, 20 jumping squats, 800m run or 1000m row – easy pace. WOD: 21-15-9 250m row, hard pace (before each round) Push Press (95-115/45-65#) Atomic sit ups Squats Cooldown: 30 plank crunch (knee to right tricep, middle, left tricep, alternating sides), roll and stretch

Warmup – ROM drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Back Extensions/supermans Cooldown: Roll and stretch

Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat5 x 2 @ 85% WOD: Circuits1:00 work at each station; 1:00 rest/transition 2 rounds High kneesDB Side bends DB Push PressBurpeesToe touches Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 5 seated push press with bar; 10 dips on box, 200m run WOD: 4 Rounds 10 Push press (95/65#)15 ring dips or elevated box dips20 Double Unders (4x singles) Work abs – Plank to side plank holds, 30 sec each x 3; 10 plank shoulder taps, each sideRoll and stretch more »

Warmup: ROM, dynamic stretches, :30 each – Jumping jacks, Squats, Flag Push ups, Hollow hold, Arch hold Strength: Back Squat5 x 8 @ 75% WOD: For Time 21-15-9 Hang power clean Push press Over the bar burpees Cooldown: Childs, pigeon, saddle poses

Warmup – ROM drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Back Extensions Cooldown: Roll and stretch

Warmup – ROM drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Back Extensions Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 15 inchworm + pushup, 20 jumping squats, 800m run or 1000m row – easy pace. WOD: 21-15-9 250m row, hard pace OR 200m Sprint Push Press (95-115/45-65#) Atomic sit ups Squats Cooldown: 30 plank crunch (knee to right tricep, middle, left tricep, alternating sides), roll and stretch

Warmup – ROM drills, Max pull-ups or 15 Bent Over Rows, 25 narrow push ups, 25 sit ups Strength – Bench Press, deload 5 x 3 @ 65% WOD: 4 Rounds 25 Cal. Row or KB SDLHP 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Lunges, each more »

Warmup:  ROM, 10 diamond pushups, 20 sit ups, 25 squats Strength:  Front Squat5 x 2 @ 85% WOD: For Time – use same weight for each exercise. (75-95#/45-65#)800m run5 Front Squats10 Push Press15 Med Ball Cleans400m Run5 Front Squats10 Push Press15 Med Ball Cleans800m Run Cooldown: Roll out and stretch