Warmup:  ROM, dynamic stretches, 400m run, 10 inchworms, 2x 1:00 planks WOD: 4 Rounds 10 Toes to KB 10 Box Jumps10 Renegade Rows, ea10 Alt. DB Snatch Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 500m row, 10 inchworms, 2x 1:00 planks WOD: 4 Rounds 10 Plank knee to elbow10 Wall balls10 Renegade Rows10 Alt. DB Snatch Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches:30 each jumping jacks, squats, pike push ups, tuck jumps Strength: Deadlift de-load5 x 5 @ 65 % WOD: 3 Rounds for time400m run12 Renegade Rows9 Burpees Cooldown: 3 x 1:00 plank, 1:00 restRoll and stretch

Warmup: ROM, dynamic stretches, :30 jumping jacks, high knees, butt kicks, 10 burpees Strength: Bench press 5 x 2 @ 85% WOD: 20:00 AMRAP 6 Lateral plank walks, each side 8 Single-leg walk out to push-up, alt 10 Renegade Rows, alt 12 Tricep kick backs Cooldown: stretch

Warmup: ROM, dynamic stretches, 10 pushups, 15 sit ups, 20 squats WOD: 4 rounds, 1 min at each station Renegade RowsDB Thrusters Superman’sDonkey kicks to handstandPlank upsSit upsRest Cooldown: Roll and Stretch

Warmup:  ROM, dynamic stretches, 400m run, 10 inchworms, 2x 1:00 planks WOD: 4 Rounds 10 Toes to KB 10 Box Jumps 10 Renegade Rows 10 Alt. DB Snatch Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 500m row, 60 sec Hollow Rocks, 20 sec rest, 60 sec Hollow Hold WOD: EMOM for 10 mins of 3 floor press (95/65#) then 5 Rounds 250M row sprint 10 db renegade rows (35/25#) then 5 rounds of :30 battling rope, 1:00 rest Cool-down: Frog stretch, pigeon stretch hold each more »

Warmup:  ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 Front Squat, 5 Jerks Strength:  Clean and Jerk Warmup:  5/5/3 @ 40/50/60 Work:  3/3/3 @ 65/75/85% WOD: Tabata: Plank Leg Levers then 3 Rounds 10 Pullup 12 Renegade Rows 15 Dips 400m run Cooldown:  Roll out and Stretch

Warmup: ROM, dynamic stretches, 400m run, 15 push ups Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% 1RM Work: 1/1/1/1/1 work up to find a new 1 Rep Max WOD: 15 min AMRAP 12 Goblet Squats (53/35#) 6 Renegade Rows, alt (AHAP) Cooldown: 10 around the worlds, roll out and stretch