Warmup: ROM Drills, dynamic stretches, 1 min high knees, 1 min butt kicks, 15 inchworms WOD:400m Run15 Burpee jacks20 Jumping squats800m Run15 Hand release push ups20 Lunges (ea leg)800m Run15 Dips20 Goblet squats400m Run Cooldown: roll out and stretch

Warmup – ROM drills, dynamic stretches, 2 min jump rope WOD: 800m Run20 dips400m Run1 min wall sit200m run40 lunges400m run50 4-ct Flutter kicks800m run Cooldown: roll out calves and feet. Stretch quads, hamstrings, hip flexors

Warmup: ROM, dynamic stretches, 400m run, 10 dislocates, 10 Push press with PVC, 20 walking lunges WOD: 800m Run 3 Rounds of: 10 Push-ups50 Mason twists, ea20 Alt. Jumping Lunges, each50 Arch Rocks10 Barbell Row (55/75#)50 Squats Cooldown: 50 Good morning darlings, roll out and stretch

Warmup: ROM, dynamic stretches, 10 banded pull downs, 10 banded pull-aparts Strength: Bent Over Row de-load5 x 3 @ 65% WOD: 20 Min AMRAP 200m run15 SDHP (75#/55#)15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 high knees, 15 squats, 15 sit-ups, 10 flag push-ups, 10 Squat and Reach, 20 banded squat walk, each side WOD: Round 1: 12:00 EMOM Min 1 – 12 DB Power Snatch, alt Min 2 10 Single-arm Overhead lunge, alt Rest 3:00 then For time: Run 400m/Row 500m 21-15-9 Ring Rows more »

Warmup: ROM, dynamic stretches, :30 handstand hold10 reps each Pike Push-ups, Squats, Mountain climbers, knee sit throughs, sit ups, banded clam shells, ea side Strength: Strict Press5 x 5 @ 80% WOD: 20:00 AMRAP 400 m Run 1 Wall Walk-up 5 burpees 10 lunges 15 Straight leg sit-ups Cooldown: pigeon, spinal twist

Warmup:  ROM, 10 diamond pushups, 20 sit ups, 25 squats Strength:  Front Squat5 x 5 @ 80% WOD: For Time – use same weight for each exercise. (75-95#/45-65#)800m run5 Front Squats10 Push Press15 Hang Power Cleans400m Run5 Front Squats10 Push Press15 Hang Power Cleans800m Run Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks, 10 ring rows or DB Flies Strength: Bent Over Row Warm up to 75%, then 5 x 1 to heaviest single. If not maxing, do 10 sets of 5 with dumbbells WOD: 4 Rounds of:5 Burpees20 Squats5 Burpees10 Push ups5 Burpees20 Lunges5 Burpees10 V-ups400m more »

Warmup: ROM drills, dynamic stretches, 1 min deep squat hold, 30 seconds of squat jumps, 10 duck walk steps Strength: Back Squats Warmup to 75% of your 1 rep maxWork: 5 x 1 for heaviest single possible WOD: For time 25 weighted 3 way crunches 400m run21 slam balls 800m run15 slam balls 1200m run9 more »

Warmup: ROM, dynamic stretches, 10 burpees, 200m run 3 rounds of:10 push ups20 tricep dips30 squats40 lunges50 sit ups60 second wall sit400m run Cooldown: roll and stretch