Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms, 30 sec deep squat hold, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: Warm-up to 65% 1 RM 5 x 1 to find new max or heavy single WOD:4 Rounds 200m run more »

Warmup: ROM drills, 10 squats – hold at bottom of squat for :10, 15 inchworms, 10 burpees Strength: Back Squat Work: 5 x 2 @ 85% WOD: AMRAP 20 minutes: 30 Burpees 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM, dynamic stretches, :30 jumping jacks, high knees, butt kicks; 10 squats, 20 sit-ups, 200m run Bottom to Bottom Tabata Squats + 800m run.  Start the squats in the BOTTOM position.  Squat for :20, then rest :10. Hold your 10 sec rest time in the BOTTOM position!  You will squat as many times as more »

Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls WOD: 20 Min AMRAP 20 Wall balls15 Bent Over Rows200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup: ROM, dynamic stretches, 15 burpees, 400m easy pace run WOD: For Time Run 400m  Run 400m Run 400m Cool down: Roll Out and stretch

Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar Strength: Deadlift, de-load 5 x 5 @ 65% WOD: 20 Min AMRAP 10 KB Swings 10 Dips (ring or box) 10 Burpees 100m sprint; walk back Cooldown: Roll out and stretch

Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat Work: 5×5 @ 80% WOD: AMRAP 20 minutes: 200m Run  15 Box Jumps 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM, dynamic stretches, 10 push-ups, 20 squats, 2:00 jump rope Strength: Bench Press5 x 8 @ 75% WOD: 2 rounds for time 1000m row 800m run Rest 2 mins between rounds Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict PressWarmup to 75% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls15 Bent Over Rows200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup: ROM, dynamic stretches, 15 burpees, 400m easy pace run WOD: For Time 12 Squat Jumps 12 Hand Release Push-Ups 12 Wide-Arm Push-Ups 20 Straight Leg Raises Run 400m  10 Tuck Jumps 20 Plank Shoulder Taps 20 Alternating Jumping Lunges 10 V-Ups Run 400m 60 second Plank 25 Half-Jacks 20 4-Count Mountain Climbers 15 Air more »