Warmup: ROM, dynamic stretches, :30 each of jumping jacks, high knees, butt kicks, and handstand hold, then 5 flag push ups, 10 Pull ups, 15 Dips and 20 Sit ups Strength – Bent Over Rows 5 x 5 @ 80% WOD: 18-15-12-9 reps, for time of: Back Extensions Push-press (65/45#)Sit-upsPull-UpsDipsPush-ups Cool down: Roll out and more »

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 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 dips 20 Double Unders (4x singles) Abs – Plank to side plank holds, 30 sec each x 3; 10 plank shoulder taps, each side Roll more »

Warmup: ROM, dynamic stretches, :30 each – Jumping jacks, Squats, Flag Push ups, Hollow hold, Arch hold Strength: Back Squat 5 x 5 Moderate weight, slow tempo WOD: 5 Rounds for Time of: 20 DB lunges 10 DB Push Press 10 Knees to Elbows Cooldown: Stretch – Cobra, doorway, twists, pigeons

Warmup: ROM, dynamic stretches, :30 each of jumping jacks, high knees, butt kicks, and handstand hold, then 5 flag push ups, 10 Pull ups, 15 Dips and 20 Sit ups WOD: 21-18-15-12 and 9 reps, for time of: Back Extensions or Superman holds Push-press (65/45#) Sit-ups Pull-Ups or Bent Over Rows Dips Push-ups Cool down: more »

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, 5 seated press; 10 dips on box, 200m run WOD: 3 Rounds for Time 10 Push press (95/65#) 15 Tricep kickbacks :30 Battling rope Cooldown: 30 sit ups, 30 supermans Roll and stretch

Warmup: ROM, dynamic stretches, 400m run, 10 dislocates, 10 Push press with PVC, 20 walking lunges WOD: 800m Run 3 Rounds of: 10 Push Press (55/75#) 50 Sit ups 10 Alt. Jumping Lunges, each 50 Back Extension 10 Barbell Row (same bar as PP) 50 Squats Cooldown: 50 Good morning darlings, roll out and stretch

Warmup:  ROM, 20 diamond pushups, 20 sit ups, 25 squats Strength:  Bench press 10 x 5 @ 75% WOD: For Time – use same weight for each exercise. (75-95#/45-65#) 800m run 5 Front Squats 10 Push Press 15 Med Ball Cleans 400m Run 5 Front Squats 10 Push Press 15 Med Ball Cleans 800m Run more »

Warmup: ROM drills, dynamic stretches, 5 seated press; 10 dips on box, 200m run WOD: 3 Rounds for Time 10 Push press (95/65#) 15 Tricep kickbacks :30 Battling rope Cooldown: 30 sit ups, 30 supermans Roll and stretch