Warmup: 10 of each with light DB: Goblet squats, SA PP – R/L, Power Snatch R/L, Renegade Rows, Weighted sit ups WOD: 4 Rounds 500m Row 4 Power Cleans (55/75#) 4 Front Squats 4 Push Press 4 Thrusters Cooldown: Childs pose, quad and hip stretches

Warmup: 1:00 Jumping jacks, good mornings with bar, Sit ups Strength: Deadlift 5×1-2 At 90% WOD: 15:00 AMRAP Row 250/Run 200 20 Straight leg sit ups 5 Single arm Hang Power Clean & Jerk – Right 5 Single arm Hang Power Clean & Jerk – Left 10 Weighted Step-ups, alternating Cooldown – child’s pose, pigeon, more »

Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat5 x 3 @ 85% WOD: Circuits1:00 work at each station; 1:00 rest/transition 4 rounds Ball slams/med ball cleansRowSupermansDips Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 inchworm + pushup, 20 jumping squats, 800m run or 1000m row – easy pace. WOD: 21-15-9 250m row, hard pace OR 200m Sprint Push Press (95-115/45-65#) Atomic sit ups Squats Cooldown: 30 plank crunch (knee to right tricep, middle, left tricep, alternating sides), roll and stretch

Warmup:  ROM drills, dynamic stretches, 10 rows w/ bar, 25 Hand release pushups, 25 sit-ups 15 Push Press with PVC Strength: Strict Press, de-load 5 x 3 @ 65% WOD: 20 min AMRAP 15 Box Jumps 15 Overhead Squats (75-95/45-65#) 500m Row/400m run Cooldown:  mobilize shoulders with banded stretches and lacrosse ball.

Warmup:  ROM, dynamic stretches, 15 jumping squats, 15 jumping lunges, 10x :30/:30 plank holds WOD: 3 rounds for time 500m row (400M Run) 20 Atomic Situps 20 OH lunge steps (25# Plate/KB) 20 Hand release push-ups 20 Pullups (Pike Push ups) Cooldown:  roll and stretch

Warmup – ROM drills, Max pull-ups or 15 Bent Over Rows, 25 narrow push ups, 25 sit ups Strength – Bench Press, deload 5 x 3 @ 65% WOD: 4 Rounds 25 Cal. Row or KB SDLHP 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Lunges, each more »

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

Warmup: ROM, dynamic stretches, 10 PVC pass thru’s.  15 jumping squats, 500m row – easy pace WOD:  For time 21 Pullups, 9 Wall Balls, 500m Row 15 Pullups, 15 Wall Balls, 500m Row 9 Pullups, 21 Wall Balls, 500m Row Cooldown:  Roll out shoulders, calf and hip stretches

Warmup:  ROM, dynamic stretches, 10 banded passthrus and pull apart, 10 push-ups, 20 sit ups, 400m run Strength: Bench Press 10 x 1-2 @ 85% Rest :60-:90 WOD: 10, 9, 8…3, 2, 1 Around the Worlds GHD Sit-ups or Atomic Sit ups Calorie Row Cooldown: 50 Supermans, Roll and stretch