Warmup: ROM, 15 Jumping Squats, 30 Lunge steps, 45 situps WOD: 1000m Row 800 Run 2 min Plank hold 500m Row 400m Run 2 min Plank hold 250m Row 200m Run 2 min Plank hold Cooldown: roll and stretch calves, hamstrings and quads

Warmup:  ROM drills, 200m run, 2 min jump rope, 10 box jumps WOD:  In teams of 2, perform the following for time: 2,000m Row 250 double unders 150 box jump overs (24in/20in) 200m sled drag (3x 45# plates/2x 45# plates) Partner 1 works while Partner 2 does a 100m sandbag carry.  When Partner 2 returns, more »

Warmup: ROM, 400m run, 15 ring rows, 20 pushups, 25 sit-ups WOD: For time: 1500m Row 150 Wall Balls (20/14#) Cool down: 25 GHD sit-ups x 2. Roll and stretch

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, 2 min Jump rope, 20 lunges, 20 squats (pause 3 secs in the down position) WOD: 50 Barbell Step Ups 200 4-ct Mountain Climbers then 60 KB Swings 60 Calorie Row 50 KB Swings 50 Cal Row 40 KB Swings 40 Cal Row Cooldown: Roll and Stretch

Warmup:  ROM, 2 min jump rope, 30 squats, 2 min jump rope, 20 box jumps WOD: 3 Rounds for time: 1000m Row 20 GHD sit ups 30 Box Jumps 40 Supermans Cooldown: Updog/Downdog, pigeon, Hamstring stretches.  Roll IT bands

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

Warmup:  ROM drills, 1 min Jumping Jacks, 1 min High Knees, 1 min Butt Kicks, 15 lunges (each leg) WOD: 800m Run 10 Ring Dips 400m Lunges 20 Push-ups 500m Row 30 GHD situps 200 m Lunges 40 Back Extensions Cooldown: Roll out and stretch

Warmup – ROM drills, Max pull-ups or 15 Supine Ring Rows, 25 narrow grip push ups, 25 sit ups Strength – Bench Press, deload 5/5/5 @ 40/50/60% WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Lunges, each leg   Cooldown: Roll more »

Warmup:  ROM drills, Max Strict Pullups or 15 Supine Ring Rows, 25 Hand release pushups, 25 sit-ups, Junkyard dog, 10 squats with bar, 10 Clean Pulls with bar, 5 Jerks with bar Strength:  Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1RM WOD: 3 rounds for time 500m row 20 KB swings 55/35 10 more »