Warmup: ROM, 2 mins jump rope, max pullups or 15 supine ring rows, 25 hand release pushups, 25 sit-ups. WOD: 3 Rounds: 500m Row 50 double unders 50m Sled push Cooldown: 50 supermans, 50 toe touches, roll and stretch

Warmup:  ROM drills, max strict pull-ups or 25 ring rows, 25 Hand release pushups, 25 situps 15 Front Squat, 15 Push Press with PVC Strength: Bench Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1+ at 75/85/95% WOD: 3 rounds 10 Thrusters (75-95/45-65#) 200m Row Cooldown:  100 4-ct flutter kicks, focus on shoulders with lacrosse ball, more »

Warmup:  ROM drills, max strict pull-ups or 25 ring rows, 25 push ups, 25 situps, Burgener Warmup, With bar: 10 Clean Pulls, 10 Front Squats Strength: Clean + Jerk Warmup 5/5/3 at 40/50/60% 1RM Work: 3/3/3+ at 70/80/90% WOD: 3 Rounds 8 Front Squats @ 65% (Tempo 30×0) 15 KB swings (53/35#) 3 min row more »

Warmup: ROM drills, work on strict pullups, 20 push ups, 20 sit ups WOD: 4 Rounds 50 double unders 500 m row 400m run Cooldown: Ab circuit #3, roll and stretch

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: 5/5/5+ at 65/75/85% WOD 5 min clock: 25 banded push ups 400 m row Max squats in remaining time Rest 1 min 5 min clock 25 kettle bell swings 500m row more »

Warmup:  ROM drills, 15 jumping jacks, 30 high knees, 30 butt kicks WOD: “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata more »

Warmup: ROM drills, WOD:  for time 20 KB Turkish Getups (alternating) 20 KB Sots Press (alternating) 800m Run 15 KB Turkish Getups (alternating) 15 KB Sots Press (alternating) 500 m row 10 KB Turkish Getups (alternating) 10 KB Sots Press (alternating)

Warmup:  ROM drills, 10 Clean Deadlifts, 10 Clean Pulls, 5 Jerks all with bar Strength:  Clean + Jerk , deload Work: 5/5/5 @ 40/50/60% 1RM 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 drills, Burgener Warmup, 10 Snatch Pull with bar Strength:  Snatch, deload Work: 5/5/5 @ 40/50/60% 1RM WOD:  4 Rounds for time: 500m Row 20 front rack lunge steps (advanced 95/65#, beginners 65/45#) Cooldown:  100 4-ct mountain climbers, roll out and stretch

Warmup: ROM drills, 5 handstand pushups, 1 min jumping jacks Strength:  Strict Press – deload Work: 5/5/5 @ 40/50/60% 1RM WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run more »