Warmup: ROM drills, dynamic stretches, 15 DB side bends, 20 WTD sit-ups, 20 supermans Strength: Bent Over Rows Warmup to 85% Work:  10 x 1-2 reps with 60-90 seconds rest between sets WOD: 20 min AMRAP 15 Atomic Situps 20 Wall Balls 500m Row Cool down: roll out, stretch

Warmup: ROM, 15 pushups, 15 tent pushups Strength: Bench Press Warmup to 80% 10 x 3, rest 1:00 WOD: 4 Rounds for time 15 Strict Press (65-95/45-65#) 30 Cal Row 60 Double Unders Cooldown: 25 GHD sit-ups, 25 Supermans Roll out and stretch

Warmup: ROM, Dynamic stretches, 200m run, 20 wall balls, 20 med ball cleans WOD: 3 rounds for time of: 15 cleans* 15 thrusters 1000m row *use same weight for both lifts (75-95#/45-65#) Cooldown: 3 x 25 GHD sit ups, 25 Back extensions

Warmup: ROM, Dynamic stretches, 200m run, 20 wall balls, 20 med ball cleans WOD: 3 rounds for time of: 15 cleans* 15 thrusters 1000m row *use same weight for both lifts (75-95#/45-65#) Cooldown: 3 x 25 GHD sit ups, 25 Back extensions

Warmup: ROM, Dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks WOD: 400m Run 5 min lunges 4 min Wall balls 3 min KB swings 2 min TTB 1 min burpees 400m Row Cooldown: Roll and Stretch

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

Warmup:  ROM drills, dynamic stretches, 20 squats, 250m row WOD: 20 min AMRAP 500m row 10 Pistols, alternating 15 Jumping Pullups Cooldown: 50 hollow rocks, 50 arch rocks.  Roll and stretch

Warmup: ROM drills, dynamic stretches, 15 ring rows, 15 front squats with bar, 500m row Strength: Bent Over Rows 10 x 5,  @ 75% 1RM WOD: 3 Rounds 8 Front Squats @ 65% (Tempo 30×0) 30 KB swings (53/35#) 2:00 row (for Cal) Cooldown: 25 GHD situps, 25 GHD Back extensions.

Warmup: ROM, dynamic stretches, 1 min deep squat hold, 10 jumping squats, 10 push-ups Strength: Back Squats Warmup to 75% of your 1 rep max Work: 10 x 5, rest 60-90 seconds between each set WOD:  3 Rounds for time 250m Row 15 Decline Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: more »

Warmup: ROM Drills, 400m run, 25 sit ups WOD: 3 Rounds for time of: 500m Row 15 TTB 400m Run 10 Ring dips Cool down: 50 4-ct flutter kicks, 50 super mans