Warmup: ROM, dynamic stretches, 1:00 plank, 10 burpees, 10 jumping squats WOD:  5 rounds 400m run 1 minute squats 1 minute diamond push ups 1 minute sit ups 1 minute tricep dips 1 minute burpees 1 minute rest

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press5 x 5 @ 80% WOD: 25:00 AMRAP 10 Wall Balls10 Flag Push ups10 OH Lunges, alt10 KB Swings10 Box Jumps200m run Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 inchworm + pushup, 20 jumping squats, 800m run or 1000m row – easy pace. WOD: 21-15-9 250m row, hard pace OR 200m Sprint Push Press (95-115/45-65#) Atomic sit ups Squats Cooldown: 30 plank crunch (knee to right tricep, middle, left tricep, alternating sides), roll and stretch

Warmup: ROM, dynamic stretches, :30 jumping jacks, 10 bar rows Strength: Bent Over RowWarmup to 65% 5 x 1 build up to a heavy single WOD:Run 200m 5 rounds::30 max rep Alt one-arm KB Snatch, :30 rest Run 400m 5 rounds::30 max rep pushups, :30 rest (do a different kind of pushup each round: wide; more »

Warmup:  ROM drills, dynamic stretches, 10 rows w/ bar, 25 Hand release pushups, 25 sit-ups 15 Push Press with PVC Strength: Strict Press, de-load 5 x 3 @ 65% WOD: 20 min AMRAP 15 Box Jumps 15 Overhead Squats (75-95/45-65#) 500m Row/400m run Cooldown:  mobilize shoulders with banded stretches and lacrosse ball.

Warmup:  ROM, dynamic stretches, 15 jumping squats, 15 jumping lunges, 10x :30/:30 plank holds WOD: 3 rounds for time 500m row (400M Run) 20 Atomic Situps 20 OH lunge steps (25# Plate/KB) 20 Hand release push-ups 20 Pullups (Pike Push ups) Cooldown:  roll and 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 »

Warmup:  ROM, 10 diamond pushups, 20 sit ups, 25 squats Strength:  Front Squat5 x 2 @ 85% WOD: For Time – use same weight for each exercise. (75-95#/45-65#)800m run5 Front Squats10 Push Press15 Med Ball Cleans400m Run5 Front Squats10 Push Press15 Med Ball Cleans800m Run Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 banded pull downs, 10 banded pull-aparts Strength: Bent Over Row5 x 2 @ 85% 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 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press5 x 8 @ 75% WOD: 25:00 AMRAP10 Wall Balls10 Flag Push ups, alt10 OH Lunges, alt10 KB Swings10 Box Jumps200m run Cooldown: Roll out and stretch