Warmup: ROM Drills, 400m run, 25 sit ups WOD: 3 Rounds for time of: 500m Row15 TTB400m Run10 Ring dips Cool down: 50 4-ct flutter kicks, 50 super mans

Warmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 5 rounds of 10 Ring dips10 Thrusters (65-95#/45-65#)10 Pull-Ups10 Back extensions Cooldown: Roll out 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 dips20 Double Unders (4x singles) Work abs – Plank to side plank holds, 30 sec each x 3; 10 plank shoulder taps, each sideRoll and stretch more »

Warmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 5 rounds of 10 Ring dips 10 Thrusters (65-95#/45-65#) 10 Pull-Ups 10 Back extensions Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 5 min jump rope or 800 m run WOD: 20 Min AMRAP 10 Med ball cleans 10 Ring Dips 10 Burpees Core: 2 sets of 25 GHD sit ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 5 min jump rope or 800 m run WOD: 20 Min AMRAP 10 Med ball cleans 10 Ring Dips 10 Burpees Core: 2 sets of 25 GHD sit ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30-20-10 of push ups and flutter kicks Strength: Bench Press, De-load 5 x 5 @ 65% WOD: 8 x 200m Sprint, :60 rest then 3 Rounds: 500m Row 10 Goblet Squats (35/53#) 10 OH Lunges, (25/35#) 10 Ring Dips 10 KB SDHP (35/53#) Cooldown: Max plank hold – shoot for at more »

Warmup:  ROM drills, 200m run, 20 sit ups, 15 dips WOD:  3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 Ring Dips Cooldown:  banded shoulder and hip stretches, roll out

Warmup: ROM, dynamic stretches, 30-20-10 of Jumping Pullups and Sit Ups Strength: Bent Over Rows 10 x 1-3 @ 90% Try to start off with triple sets, as you tire, drop to double or single sets. Rest 60-90″ WOD: 20:00 AMRAP 250m row sprints 5 Ring Dips 10 GHD Situps Cooldown: 5 x Updog/Downdog, roll more »

Warmup: ROM, Dynamic stretches, 400m run then 30-20-10 of Push ups and Flutter Kicks WOD: EMOM for 10:00, with bar 5 Barbell Rows 5 Behind the Neck Press then 25:00 AMRAP: 400m Run 20 Front Rack Sandbag Lunges 10 Ring Dips Cooldown: Roll out and stretch