Warmup: ROM, dynamic stretches, Junkyard dog, Burgener Warmup, Snatch Pulls, Snatch balance, Overhead Squat Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1RM Work: Find new 1 RM – 1/1/1/1/1 WOD: 15 min AMRAP 6 Squat Cleans (125/85#) 12 GHD situps 250m Sprint Row

Warmup:  ROM drills, dynamic stretches, 20 shoulder circles, 20 jumping squats, 200m run WOD: 5 Rounds for time: 20 Slam Balls 10 Pullups 500m Row Cooldown: 5 x 10 Knees to elbow in side plank, each side

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 Clean pulls, 10 hang power cleans, 10 front squats, 5 Split Jerks Strength: Clean + Jerk, deload 5/5/5 + 1 @ 40/50/60% 1 RM WOD: 3 Rounds 1000m row 30 GHD situps 30 Wtd Supermans Cooldown: 30 side V-ups, each side. more »

Warmup: ROM, dynamic stretches, 30 sec High knees, butt kicks, jumping squats WOD: 10 rounds 500m Row* * Rest the same amount of time that it takes to complete the round (NOTE: Someone else can row during your rest time. If there aren’t enough rowers, run 400m and rest the same amount of time it more »

Warmup: ROM, dynamic stretches, junk yard dog, Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1RM WOD: 12 min running clock, 4 x 3 min rounds Row (250/200m) 20 Wall Balls (20/14#) Rest in the remaining time between rounds Cooldown: Roll and stretch

Warmup: ROM drills, dynamic stretches, 30 sec jumping squats, high knees, butt kicks WOD: 3 Rounds 800m run 1000m row 150 double unders Rest 4 minutes between rounds Cool down: roll and stretch

Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks. 1 mile run, easy to moderate pace WOD: Partner WOD: 100 cal row 40 pullups 50 atomic situps 200 cal row* 50 atomic situps 40 pullups 100 cal row* Trade off however you’d like. Partner not working will hold planks, alternating more »

Warmup: ROM, dynamic stretches, 25 burpees WOD: Take your pick: 5 x 800m run or 5 x 1000m row rest a max of 4 minutes between rounds Cooldown: 50 toe touches, roll and stretch. Focus on calves and achilles.

Warmup: ROM Drills, dynamic stretches, 15 strict press with PVC, 400 m run Strength: Strict Press WU: 5/5/3 @ 40/50/60% of 1RM Work: 3/3/3+ @ 70/80/90% of 1RM WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 7 push jerks (135/95) Scale weight as needed Cooldown:Roll and Stretch

Warmup: ROM, dynamic stretches, 15 squat jumps, 15 dips Strength: Deadlifts Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: 5 rounds 10 Box Jumps 10 Calorie Row 10 Dips (adv. do ring dips; mod. do box dips) Cooldown: 2 min plank. Roll out calves, hamstrings and IT bands. Do banded stretches on shoulders.