Warmup: ROM, dynamic stretches, :30 jumping jacks, 10 bar rows Strength: Bent Over Row Warmup to 80% Work: 10 x 3 WOD: Run 200m 5 rounds: :30 max rep Alt one-arm KB Snatch, :30 rest Run 400m 5 rounds: :30 max rep pushups, :30 rest (do a different kind of pushup each round: wide; diamond; more »

Warmup:  ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: 5 Rounds for time 50 lunge steps 15 push-ups Cooldown: 50 sit ups, roll out and stretch

Warmup:  ROM, dynamic stretches, 10 FS and Hang Power Cleans with PVC, 10 med ball cleans Strength:  Strict Press Warmup to 75% Work: 10 x 5 WOD:  3 Rounds for Time 20 reps each: Burpees Squats Pushups V-ups Jumping Superman’s Lunges Dips Mountain Climbers Plank Shoulder Taps Cooldown:  Roll out and stretch

Warmup:  ROM, dynamic stretches, 5 lunge + twist, 10 jumping squats, 15 KB swings, 20 sit-ups WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches (15/10#) Cooldown:  Updog/downdog x 5, roll out

Warmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: 30:00 AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats, with bands Pushups Cooldown:  5 x Updog/Downdog, 2:00 ea side in Pigeon, banded shoulder stretches

Warmup:  ROM drills, dynamic stretches, 400 m run at moderate pace, 10 burpee pullups WOD: “Chelsea” EMOM for 30 minutes: 5 Pullups 10 Pushups 15 Squats Cooldown: use lacrosse ball on shoulders and back, roll out and stretch legs

Warmup: ROM drills, dynamic stretches, 10 good mornings with bar Strength: Deadlift 10 x 5 @ 75% WOD: 1 mile run Then every minute on the minute for 20 mins: 3 Deadlifts at 65% 1RM 5 push ups 7 4-ct mountain climbers Cooldown: Stretch, roll out

Warmup:  ROM, dynamic stretches, squat with torso twist, 5 jumping squats, 10 Russian Kettle bell swings, then 5 x :30 hard/:30 easy row or run WOD: 800m run then 5 rounds of 5 landmines, ea side 10 Push-ups 5 Sumo DL (135-165/95-115#) 10 Pull-ups 5 Single leg broad jumps, ea side finish with 800m run more »

Warmup:  ROM, dynamic stretches, 10 FS and Hang Power Cleans with PVC, 10 med ball cleans Strength:  Strict Press 10 x 3, work up to 85% of your 1RM, rest :60-:90 WOD:  4 Rounds for Time 20 reps each: Burpees Squats Pushups V-ups Jumping Jacks Lunges Dips Mountain Climbers Plank Shoulder Taps Cooldown:  Roll out more »

Warmup: ROM, dynamic stretches, Burgener Warmup, Junkyard dog Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to find your new 1 rep max WOD: 2 minutes of Jump Rope (Double Unders) 5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest Run 400m Then 10:00 5 Pullups 10 Pushups more »