Warmup:  ROM drills, dynamic stretches, 250m row, 20 plank shoulder taps, 15 dips WOD:  20:00 AMRAP 500m Row 20 Dips 15 Plank hip dips, ea 10 Push-ups Cooldown: shoulder and hip stretches, roll out

Warmup: ROM, dynamic stretches, 10 pass throughs and pull apart, 3 x 30 second handstand holds – rest 1 minute between each Strength: Strict PressWarmup to 75% then 5 x 1 – as heavy as possible WOD: For time 21-15-9 Deadlift @ 50% of your 1 RMBox JumpsPush-ups Cooldown: stretch

Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks, 10 DB Flies, 10 banded lat pull downs Strength: Bent Over Row Warm up to 75%, then 5 x 1 to heaviest single or new max WOD: 4 Rounds of:5 Burpees20 Squats5 Burpees10 Push ups5 Burpees20 Lunges5 Burpees10 V-ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 20 banded squat walks each side, 10 jumping squats, 10 80/20 squats each side, 10 lizard kick-through each side Strength: Back Squat 5 x 2 @ 85% 1RM WOD: 5 Rounds for time 10 KB Swing Goblet Squat 10 Push-ups 20 Bicycle Sit ups 40 Double Understand (4x singles) Cooldown: Quad more »

Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks, 10 DB Flies, 10 banded lat pull downs Strength: Bent Over Row Warm up to 75%, then 5 x 1 to heaviest single or new max WOD: 4 Rounds of:5 Burpees20 Squats5 Burpees10 Push ups5 Burpees20 Lunges5 Burpees10 V-ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks, 10 DB Flies, 10 banded lat pull downs Strength: Bent Over Row Warm up to 75%, then 5 x 1 to heaviest single. If not maxing, do 10 sets of 5 with dumbbells WOD: 4 Rounds of:5 Burpees20 Squats5 Burpees10 Push ups5 Burpees20 Lunges5 more »

Warmup: ROM, dynamic stretches, :30 each – squat hold, squats, bird dogs, pike pushups, mountain climbers, sit-ups WOD: 4 Rounds for time: 15 push-ups 30 reverse lunges, alt 30 KB Swings 15 V-ups Cooldown: spinal twist, hamstring stretches

Warmup: ROM, dynamic stretches, 30 high knees, 15 squats, 15 sit-ups, 10 flag push-ups, 10 Squat and Reach, 20 banded squat walk, each side WOD: Round 1: 12:00 EMOM Min 1 – 12 DB Power Snatch, alt Min 2 10 Single-arm Overhead lunge, alt Rest 3:00 then For time: Run 400m/Row 500m 21-15-9 Ring Rows more »

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 high knees, 30 sit-ups, 15 pushups WOD: Reverse Pyramid for time 50 Sit-ups40 Pushups30 KB Swings20 Pull-ups or Bent Over rows40 Sit ups30 Push ups20 KB Swings10 Pull-ups or Bent Over rows30 Sit ups20 Pushups10 KB Swings5 Pull-ups or Bent Over rows Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, with PVC – :30 each – Deadlifts, Hang Power Cleans, Front Squats, Shoulder Press, Push Press, Back Squats Strength: Strict Press 5 x 1-2 @ 90% WOD: 5 rounds 10 Push ups 10 Jumping Lunges 10 Ball Slams Cooldown: Roll out and stretch