Warmup:  ROM drills, 10 good mornings with bar, 15 jumping squats, 20 decline pushups Strength: Deadlift 10 x 3 @ 80% WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 15 med ball sit ups Cooldown: 50 floor wipers, roll out and stretch

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 hang power cleans, 10 front squats with PVC Strength: Front Squat Warmup to 75% Work: 10 x 5 WOD: 3 Rounds 1000m row/800m run 30 KB Swings 30 Wtd Supermans Cooldown: 30 side V-ups, each side. Roll out and stretch

Warmup:  ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD:  3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 DB Gainers Cooldown:  banded shoulder and hip stretches, roll out

Warmup: ROM drills, dynamic stretches, 15 ring rows, 15 front squats with bar, 500m row Strength: Bent Over Rows Find a new 1 RM.  Warmup to 65%, then 1,1,1,1,1 WOD: 3 Rounds 8 Front Squats @ 65% (Tempo 30×0) 15 KB swings (53/35#) 2:00 row (for Cal) Cooldown: 25 GHD situps, 25 GHD Back extensions.

Warmup: ROM drills, dynamic stretches, 15 air squats, 400m run Strength: Back Squat Warmup to 65% Find 1 Rep Max 1/1/1/1/1 WOD: 60 double unders 250M row/200m run 40 double unders 250M row/200m run 20 double unders 250M row/200m run (Modify with 4x singles) Cooldown: Roll out and stretch

Warmup:  ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD:  3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 GHD situps Cooldown:  banded shoulder and hip stretches, roll out

Warmup:  ROM, dynamic stretches, 10 inchworms with pushup, 10 jumping squats, 10 lunge with twist, 400m/2:30 run WOD: 3 Rounds for time: 10 Atomic sit ups 20 KB Swings 30 Hollow Rocks 40 Arm Haulers 400m run/500m row Cooldown: Ab circuit, Roll out and stretch

Warmup:  ROM, dynamic stretches, arm circles, 10 inchworm, 250m row WOD: 4 rounds 500m Row 40 Arm Haulers 30 Walking lunges 20 dips 10 GHD Sit ups Cooldown: roll and stretch

Warmup: ROM, dynamic stretches, 10 burpee tuck jumps, 10 plank shoulder taps/side WOD: 3 Rounds 25 KB Swings 800m run 25 Dips (Triceps kickbacks) Cooldown: Roll out and stretch

Warmup:  ROM drills, dynamic stretches, 10 rows w/ bar or DBs, 20 Hand release pushups, 25 sit-ups Strength: Strict Press 10 reps x 3 rds @ Moderate weight WOD: 20 min AMRAP 15 Box Jumps 10 Bulgarian Split Squat (ea. Moderate weight – BB/DB) 500m Row or 400m Run Cooldown:  mobilize shoulders with banded stretches more »