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 600M row 40 double unders 400M row 20 double unders 200M row (Modify with 4x singles) Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30-20-10 of push ups and flutter kicks Strength: Bench Press, De-load 5 x 5 @ 65% WOD: 8 x 200m Sprint, :60 rest then 3 Rounds: 500m Row 10 Goblet Squats (35/53#) 10 OH Lunges, (25/35#) 10 Ring Dips 10 KB SDHP (35/53#) Cooldown: Max plank hold – shoot for at more »

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, dynamic stretches, 30-20-10 of Jumping Pullups and Sit Ups Strength: Bent Over Rows 10 x 1-3 @ 90% Try to start off with triple sets, as you tire, drop to double or single sets. Rest 60-90″ WOD: 20:00 AMRAP 250m row sprints 5 Ring Dips 10 GHD Situps Cooldown: 5 x Updog/Downdog, roll more »

Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar, 10 Lat pullups, 200m run Strength: Deadlift 10 x 1-5 @ 75% WOD: 20:00 AMRAP 400m Row 15 Burpees 20 KB Sumo Deadlift Highpulls Cooldown: Roll out and stretch

Warmup:  ROM drills, dynamic stretches, 15 banded pull downs, 8 barbell rows Strength:  Bent Over Row 10 x 3 at 85% WOD: 3 rounds for time 500m row 20 KB swings 55/35 10 push ups Cooldown: stretch calves, hip flexors, hamstrings and shoulders.  Roll out

Warmup: ROM, dynamic stretches, 5 burpees, 10 Power Cleans with bar, 15 push ups Strength: Bench Press 10 x 3 @ 85% WOD: EMOM for 6 minutes: 2 Power Cleans @75% 1:00 rest EMOM for 6 minutes: 2 Power Cleans @85% Then 15:00 AMRAP of: 15 Burpees 60 Double Unders 15 Calorie Row Cooldown: Roll more »

Warmup: ROM, dynamic stretches, PVC clean pulls and front squats x 10, 400m run WOD: For Time Row 2,000 meters 21 cleans (65-95/45-65#) 15 thrusters Row 1,000 meters 15 cleans 12 thrusters Row 500 meters 9 cleans 9 thrusters Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 5:00 working on L-sits, 5:00 working on handstands, 3 x 1:00 plank holds WOD: On a continuously running clock, 2 minutes of each for max reps of: Burpees Reverse burpees Double-unders Row (for calories) Squat Box jumps Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 5:00 working on L-sits, 5:00 working on handstands, 3 x 1:00 plank holds WOD: On a continuously running clock, 2 minutes of each for max reps of: Burpees Reverse burpees Double-unders Row (for calories) Squat Box jumps Cooldown: Roll out and stretch