Warmup:  ROM, 800m run – easy pace, 15 balls slams WOD: Partner WOD! Partner A runs one 400M SprintPartner B does AMRAP Wall Balls until A gets back.Switch and repeat. Each person only runs once and does Wall Balls oncePartner A runs 400 MPartner B does AMRAP Jumping Squats until A returns.Switch and repeat.Again, each more »

Warmup: ROM drills, 30 sec jumping jacks, 30 sec high knees, 30 sec butt kicks, 10 squats, 200 m run WOD:  2 Rounds – Tabata (8 intervals of 20 sec work then 10 sec rest) + Run Bottom to Bottom Tabata Squats + 800m run.  Set a running clock. Start the squats in the BOTTOM more »

Warmup: ROM drills, 30 sec jumping jacks, 30 sec high knees, 30 sec butt kicks, 10 dislocates with PVC, 10 small to big – big to small arm circles. WOD: 5 Rounds for time 200m run 5 Knees to Elbow 10 KB swings (53/35#) 15 Push-ups Cooldown:  100 4ct Flutter kicks, 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 5/5/5 @ 40/50/60# WOD: 800m Run 10 Front Squats (65% 1RM) 1000m Row 8 FS (75% 1 RM) 100 Double Unders (4x singles) 6 FS (80% 1RM) Cooldown:

Warmup:  ROM drills, 10 dislocates, max strict pull-ups (or 20 ring rows, smaller angle than before), 20 hand-release pushups, 20 sit ups (hands behind head) WOD:  For time 200m Run 20 Pull ups 5 Dips 400m Run 10 Pull ups 10 Dips 800m Run 5 Pull ups 20 Dips Cooldown:  work on skills from the more »

Warmup:  ROM drills, 1 min Jumping Jacks, 1 min High Knees, 1 min Butt Kicks, 15 lunges (each leg) WOD: 800m Run 10 Ring Dips 400m Lunges 20 Push-ups 500m Row 30 GHD situps 200 m Lunges 40 Back Extensions Cooldown: Roll out and stretch

Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat, deload week Work: 5/5/5 @ 40/50/60% 1 RM WOD: AMRAP 20 minutes: 30 Wall balls 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM, 15 jumping squats, 50m high knees, 50m butt kicks, 10 burpees Team WOD: Run 200m each (relay – team takes turns running 200m at a time) 150 Thrusters (with bar) 100 Burpees 50 Box Jumps (24″/20″) Run 200m each (relay) Rules: 1 person works, then trades out when tired 1 person holds 75 more »

Warmup:  ROM drills, Max strict Pullups, or 15 modified pull-ups (no band), 25 wide pushups, 25 situps WOD: We’ll call this “Annie on the run” 50-40-30-20-10 Double Unders Sit-ups 400M Run Cooldown:  Updog/Downdog.  Stretch calves well

Warmup:  ROM drills, Junkyard dog, Burgener Warmup, Max strict pullups or (15 Supine Ring Rows), 25 Hand release push-ups, 25 sit Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1 RM WOD:  20 min AMRAP: 20 Wall Balls (20/14#) 8 Snatch Deadlift (90% of Snatch) 200m run.  (sprint 100m, then moderate more »