Warmup: ROM, dynamic stretches, calf stretches, 10 Front squats with PVC Strength: Front SquatWarmup to 65%Work: 1/1/1/1/1 work up to find your new 1 rep max WOD:2 minutes Double Unders 5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest Run 400m 5 rounds: 30 second max rep pushups, 30 seconds rest (do more »

Warmup: ROM, dynamic stretches, 10 banded pull downs, 10 banded pull-aparts Strength: Bent Over Row de-load 5 x 3 @ 65% WOD: 20 Min AMRAP 200m run 15 SDHP (75#/55#) 15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 1 min deep squat hold, 400m run, 20 lat pull downs Strength: Bent Over Row 10 x 1-2 @ 85% Rest :60-:90 between sets WOD: 4 Rounds 8 SA Thrusters 16 Russian Twists 200m Farmers Carry 400m run Cooldown: Roll and Stretch

Warmup: ROM, dynamic stretches, :30 handstand hold 10 reps each Pike Push-ups, Squats, Mountain climbers, knee sit throughs, sit ups, banded clam shells, ea side Strength: Strict Press 10 x 3 @ 80% WOD: 20:00 AMRAP 400m run 5 burpees 10 lunges 15 straight leg sit ups Cooldown: lizard, pigeon, spinal twist

Warmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks, 10 inchworms with push ups, 10 lunge + twist WOD: For time 1 mile run, then 23 Box Step-Ups, each leg 23 Burpees 23 Dumbbell Deadlifts (2×50/30 lb) 23 Push-Ups 23 Double-Unders 23 Dumbbell Bent Over Rows (2×50/30 lb) 23 Sit-Ups, then 1 more »

Warmup:  ROM drills, 10 good mornings with bar, 15 jumping squats, 20 decline pushups Strength: Deadlift 10 x 3 @ 80% WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 15 med ball sit ups Cooldown: 50 floor wipers, roll out and stretch

Warmup: ROM, dynamic stretches, 5 strict pull-ups, 10 snap push ups Strength: Bent Over Rows Work: 10 x 3 @ 80% WOD: AMRAP 20 minutes: 30 Kettle Bell swings 200m Run 10 Atomic sit-ups Cooldown: up dog/down dog x 4, stretch shoulders

Warmup: ROM drills, 30 sec squat hold straight into 10 squats x 3 Strength: Back Squat 10 x 3 @ 80% 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, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press Warmup to 65% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls 15 Bent Over Rows 250m row or 200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup:  ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD:  3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 DB Gainers Cooldown:  banded shoulder and hip stretches, roll out