Warmup: ROM, dynamic stretches, 400m run or 500m row WOD: 60 Sit ups 50 Push Press (45/35#) 40 Lunges 30 Toes to Bar 20 Ring Dips 10 Hand Stand Push ups Cooldown: plank variations – 3 Rounds of 10 x knee taps, each side; 10 x knee to elbow, each side; 10 x opposite knee more »

Warmup: ROM, dynamic stretches, 15 arm circles sm to lg to sm, 30 seconds jumping jacks, high knees, butt kicks WOD: 30 Reps per station – as one partner works, the other holds the pet rock Pistols Burpees SDHP (53/35#) 30 cal row Overhead Lunges (45#/25#) Ring Dips Deadlifts (225#/125#) Wall Balls (20#/14#) Cooldown: stretch more »

Warmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 3 rounds of 20 Squats 10 lunges, ea 10 jumping lunges, ea 10 Jumping squats then 3 Rounds 20 KB swings 10 Step ups 400m run Cooldown:  Roll out and stretch

Warmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 5 rounds of 10 Ring dips 20 TTB 30 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, 500m row, 15 jumping squats, 15 inch worms with push-up WOD: For time 15 Ring Dips (modify with bands) 20 Pull-ups 25 Lunges (each leg) 30 Box Jumps (24/20″) 35 KB swings (53/35#) 40 Double Unders 40 Wall Balls 35 sit ups 30 Back Extensions 25 Hang Squat Cleans (45/35#) 20 more »

Warmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 5 rounds of 10 Ring dips 20 TTB 30 Back extensions Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 500m row, 5 pull-ups, 15 diamond push ups Strength: Deload, Back Squat 5 x 3 @ 65% WOD: 4 rounds for time of: 400m Run 12 ring dips 24 Wall Balls Cooldown:  Roll out and stretch  

Warmup: ROM, dynamic stretches, 5 min jump rope or 800 m run Strength:  Front Squat Work up to a heavy single, then do 10 x 1 WOD: 20 Min AMRAP 10 Med ball cleans 10 Ring Dips 10 Burpee Pull-ups Core: 2 sets of 25 GHD sit ups 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 Jerk (95/65#) 15 ring dips or elevated box dips 20 Double Unders (4x singles) Work abs – Plank to side plank holds, 30 sec each x 3; 10 plank shoulder taps, each side more »