Warmup: ROM, dynamic stretches, 10 burpees, 15 Sit-ups WOD: For Time 15 minute Wall Sit (cumulative) Every time you rest, perform: 5 Push-Ups 10 Jumping Jacks 15 V-Ups Start a running clock and a stopwatch simultaneously. Perform the Wall Sit until you have to break. Every time you break, stop the stopwatch and perform 5 more »

Warmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks, 10 inchworms with push ups, 10 lunge + twist WOD: For time 1 mile run, then 23 Box Step-Ups, each leg 23 Burpees 23 Dumbbell Deadlifts (2×50/30 lb) 23 Push-Ups 23 Double-Unders 23 Dumbbell Bent Over Rows (2×50/30 lb) 23 Sit-Ups, then 1 more »

Warmup: ROM, dynamic stretches, calf stretches, 10 clean pulls, 10 Front squats Strength: Front Squat Warmup to 65% Work: 1/1/1/1/1 work up to find your new 1 rep max WOD: 2 minutes Double Unders 5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest Run 400m 5 rounds: 30 second max rep pushups, more »

Warmup: ROM, dynamic stretches, 4 x :20 each – Jumping Jacks, Air Squats, Pike Push ups, Tuck ups WOD: AMRAP in 20 minutes 1 Burpee 2 Box Jumps 3 Kettlebell Swings 4 Pull-Ups (Bent Over Rows) 5 Push-Ups 6 Air Squats Cooldown: Childs pose, pigeon, saddle stretch

Warmup: ROM, dynamic stretches, 10 burpees, 10 Flag push ups, 10 Lunges, ea WOD: 20:00 AMRAP 40 Air Squats 20 Push-Ups 10 Med-ball Burpee Press Every 2 minutes on the minute starting 0:00, perform: 40 Double-Unders On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order more »

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, dynamic stretches, 30 jumping jacks, 30 high knees, 30 sit ups, 15 push ups WOD: 3 Rounds for time 10 pushups 10 V-sit hold (:10 Hold) 10 Single leg glute bridge, ea 10 Pistols, alt 10 Burpees 10 Wall walk-downs 10 Lateral jumps, ea 10 Broad jumps Cooldown: Abs, roll and stretch

Warmup: 12 flag push ups, 20 squats, 12 pike push ups, 20 sit ups, 20 slow mountain climbers, 20 knee sit throughs, 20 lunges, 10 broad jumps, 10 squat and reach WOD: For time: 800m run 50 sit ups 30 box jumps 15 burpees 800m run 50 russian twists 30 push ups 15 burpees 800m more »

Warmup: ROM drills, dynamic stretches, 10 good mornings with bar Strength: Deadlift 10 x 3 @ 80% WOD: 800m run Then every minute on the minute for 20 mins: 3 Deadlifts at 65% 1RM 5 push ups 7 4-ct mountain climbers Then 800m run Cooldown: Stretch, roll out

Warmup: ROM, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run 100 squats Cooldown:  stretch and roll out achilles and calves.  Use lacrosse ball on shoulders