Warmup: ROM, WOD: 4 Rounds for time 15 burpee box jumps 20 Wall Ball sit ups 25 Back extensions 400m run Cool down: cat and cow stretches, roll out IT bands

Warmup:   ROM, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 1/1/1/1/1 Find a new 1 Rep Max WOD: 4 Rounds 200m run 10 wall balls (20/14#) 5 burpees 10 deadlifts (185/135#) Cooldown:  Roll and stretch hamstrings and quads  

Warmup: ROM, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run 100 squats

Warmup:   ROM, 500m row, 20 push ups Stretch: Bench Press Warmup: 5/5/3 @ 40/50/60% 1/1/1/1/1 to find new 1 RM WOD: 20 min AMRAP 50 – 4ct Flutter kicks 20 Box Jumps 10 Dive Bombers 400m Run Cooldown:  Roll and Stretch

Warmup: ROM drills, 10 dislocates with PVC, Burgener Warmup, 10 Snatch Pulls, 10 OH Squats, 10 Sn Balance, 200m Run Strength:  Snatch, deload 5/5/5 @ 40/50/60# WOD: 800m Run 10 Front Squats (65% 1RM of Clean) 1000m Row 8 FS (75% 1 RM) 100 Double Unders (4x singles) 6 FS (80% 1RM) Cooldown: ab circuit more »

Warmup:  ROM, 400m run, 10 Front Squats, 10 Push Press with bar WOD: 21 Thrusters (95/65#) 200m Run 15 Thrusters 400m Run 9 Thrusters 800m Run Cooldown: 2 min plank, 100 supermans, roll and stretch

Warmup: ROM, 500m row, 5 pull-ups, 15 diamond push ups Strength: Deload, Back Squat 5/5/5 @ 40/50/60% 1 RM WOD: 4 rounds for time of: 400m Run 12 ring dips

Warmup:  ROM drills, max strict pull-ups (or 25 Ring rows), 25 pushups, 25 situps WOD:  2 Rounds: 200m run 25 Decline push-ups 400m run 50 GHD sit-ups 800m Run 75 Squats Cooldown: 2 min Plank, 2 min Side Plank, each side

Warmup: ROM drills, 10 Shoulder Press with bar Strength: Strict Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1+ at 75/85/95% WOD 5 min clock: 25 push ups 400 m run Max pull-ups in remaining time Rest 1 min 5 min clock 25 kettle bell swings 400m run Max pull-ups in remaining time Rest 1 min more »

Warmup: ROM drills, 800m run at every turn, stop and do 8 burpees WOD: 3 Rounds 5 Bear Complex (squat clean + thruster + back squat + behind neck push press) 95/65# 400m Med ball run 20/14# 10 Turkish get ups (5 ea) 26/18# 400m Med ball run 20 KB Swings 53/35# 400m Med ball more »