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 drills, dynamic stretches, 5 handstand push-ups; 10 dips on box, 200m run WOD: 10 Push press (95/65#) 15 ring dips 20 Double Unders (4x singles) Cooldown: Ab circuit Roll 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 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 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) Work abs – Plank to side plank holds, 30 sec each x 3; 10 plank shoulder taps, each side more »

Warmup:  ROM, dynamic stretches, 800m run, 5 planche pushups, 5 scap pull-ups, 10 arm circles, 10 banded pass throughs, 5 heavy turkish get ups/ea, 50m Overhead KB walk Strength:  Front Squat 10 x 3 @ 80% WOD: For time: 21 Hang Power Cleans (95/65) 21 Burpees 21 Pull Ups 15 Front Squats (95/65) 15 Burpees 15 Pull more »

Warmup:  ROM, dynamic stretches, 10 squats, 10 lateral lunges, 500m row Strength:  Front Squat 10 x 1-2 at 85% 1RM   WOD:  3 rounds 15 wall balls (20/14#) 50m walking lunges 15 wall balls 10 Push Press (70% 1RM) Cooldown: 25 GHD situps, roll and stretch

Warmup: ROM, dynamic stretches, 400m run or 500m row WOD: 60 Sit ups 50 Push Press (45/35#) 40 Lunges 30 Toes to Bar 20 Ring Dips 10 Hand Stand Push ups Cooldown: plank variations – 3 Rounds of 10 x knee taps, each side; 10 x knee to elbow, each side; 10 x opposite knee more »

Warmup:  ROM, dynamic stretches, 20 side lunges, 15 Inchworms, 10 banded pull aparts, 500 m row 12:00 EMOM (use same bar – 45-95#, complete both the HPC and PP, time remaining in the minute is your rest) 3 Hang Power Cleans 3 Push Press WOD:  20:00 AMRAP 50 Double Unders 400M Run 15 GHD sit more »

Warmup:  ROM, dynamic stretches, :30 squat stretch hold, 5 lunge + twist each leg, 10 PVC thrusters WOD: For time (use same bar and weight for everything 75-95/45-65) 800m Run 5 Front squats 10 Push Press 15 Hang Power Cleans 400m Run 5 Front Squats 10 Push Press 15 Hang Power Cleans 800m Run Cooldown: 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