Warmup: ROM drills, 3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets Strength: Bench Press Warmup 5/5/3 at 40/50/60% 1RM Work: 3/3/3+ at 70/80/90% WOD 5 min clock: 25 banded push ups 400 m run Max squats in remaining time Rest 1 min 5 min clock 25 kettle bell swings 500m row more »

Warmup: ROM Drills, 1 min high knees, 1 min butt kicks WOD: 400m Run 15 burpee pullups 20 jumping squats 800m Run 15 Hand release push ups 20 lunges (ea leg) 1000m Row 15 dips 20 Goblet squats 1500m row Cooldown:  work mobility

Warmup:  ROM, dynamic stretches, 15 jumping squats, 15 jumping lunges, 1o plank/reverse plank rolls with pushup WOD: 3 rounds for time 500m row 20 Atomic Situps 20 OH lunge steps 20 Hand release push-ups 20 Pullups Cooldown:  roll and stretch  

Warmup: ROM, 400m run, 15 jumping squats, 10 wall balls, 10 box jumps, 10 KB swings, 10 pull-ups WOD: •In teams of 2 complete 2 rounds of: 1,500m Row 100 wallball (20#/14#) 80 box jump overs (24in/20in) 60 KB swing (53#/35#) 40 pull ups 20m sled push per person (110#/55#) Cooldown: Abs, roll, stretch

Warmup:  ROM, 15 pushups, 20 jumping squats, 400m run Strength:  Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD:  10 Min AMRAP 10 Deadlift (50% 1RM) 10 Box Jumps 250m Row Rest 10 Mins Repeat the 10 min AMRAP

Warmup: ROM, 30 secs of jumping jacks, high knees and butt kicks. 10 burpees, 10 jumping squats WOD: 3 rounds for time of 500 m Row 25 Burpees 25 Box Jumps (24/20″) 400 m Run Cooldown:  50 4ct flutter kicks

Warmup: ROM Drills, 15 strict press with PVC, 400 m run, then max pull-ups or 25 Negative pull-ups, 25 hand release pushups, 25 sit ups Strength: Strict Press WU: 5/5/3 @ 40/50/60% of 1RM Work: 1/1/1/1/1 Find new 1RM WOD: For time 1000m row or 800m run Then 3 Rounds of 25 Front squats (95-135/65-95#) 7 more »

Warmup: ROM drills, 10 dislocates with PVC, Burgener Warmup, 10 Snatch Pulls, 10 OH Squats, 10 Sn Balance, 200m Run Strength:  Snatch, deload 5/5/5 @ 40/50/60# WOD: 800m Run 10 Front Squats (65% 1RM of Clean) 1000m Row 8 FS (75% 1 RM) 100 Double Unders (4x singles) 6 FS (80% 1RM) Cooldown: ab circuit more »

Warmup: ROM, 800m easy pace run, 5 min double unders. WOD: Three Rounds for max reps of: 60 sec Row for Calories 60 sec KB swings 60 sec Box Jump Overs 60 sec Squats 60 sec Burpees 60 sec TTB 30 sec rest/transition time Rest 3 minutes between rounds Cooldown: Roll and stretch

Warmup: ROM, 500m row, 15 ring rows, 15 push ups, 15 squats WOD: 20 min AMRAP 8 pullups 12 burpees 20 cal row Cooldown: work on skills, roll and stretch