Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 front squats, w/bar Strength: Front Squat 5 x 5 @ 80% WOD: 3 Rounds 500m row 30 KB Swings 30 Supermans Cooldown: 30 side V-ups, each side. Roll out and stretch

Warmup: ROM, dynamic stretches, 10 burpee tuck jumps, 10 plank shoulder taps/side WOD: 5 Rounds 15 GHD Sit ups500m Row25 Squats Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 high knees, 20 Squats, 20 Sit ups, 10 Flag Push-ups, 10 Slow mountain climbers, 10 Squat & Reach, 20 Banded Squat walk L/R WOD: 3 Rounds for time 2 Cleans (75/55#) 10 Burpees over bar 2 Cleans 10 Wall Balls 2 Cleans 10 Weighted sit ups 500m Row/400m Run Cooldown: more »

Warmup: ROM, dynamic stretches, 15 push ups, 20 tuck ups Strength: Bench press5 x 8 @ 75% WOD: 20:00 AMRAP 5 Pullups 10 GHD situps (Straight legged)15 Double Unders (4x singles)500m Row/400m Run Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: to 75% Work: 5 x 1 work up to find new 1 rep max or heavy single WOD: 3 Rounds 5 Burpees10 Pullups15 GHD situps20 Double Unders (4x singles)500m Row Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 10 inchworms with pushup, 10 jumping squats, 10 lunge with twist, 500m row/400m run WOD: 3 Rounds for time 10 Single leg deadlift, DB/KB, each leg 10 DB/Barbell banded hip thrusts 20 Raised banded hip abductions 20 Seated banded hip abductions 10 Med ball pass thrus 500m row/400m run Cooldown: stretch

Warmup: ROM, dynamic stretches, with a plate: 6 x ea. side. squat and reach, squat with T-spine rotations, spinal flexion/extension, front foot elevated lunges, cossack squat, hold plate – front squat x2 @5551 tempo then 10 Medicine Ball Hamsting Curls Rest 60 secondsHollow Body Roll to Superman x 6 rolls each wayRest 60 seconds Strength: more »

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, 250m row, 20 sit-ups, 15 dips WOD:  4 Rounds for time: 500m Row 20 OH Walking lunges 15 Hanging leg raises 10 GHD situps Cooldown:  banded shoulder and hip stretches, roll out

Warmup – ROM drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Back Extensions Cooldown: Roll and stretch