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 GHD situps Cooldown:  banded shoulder and hip stretches, roll out

Warmup: ROM, dynamic stretches :30 each jumping jacks, squats, pike push ups, tuck jumps Strength: Deadlift de-load 5 x 5 @ 65 % During rest, hold handstand :15 WOD: 3 Rounds for time 400m run 12 Bent Over Rows 9 Over the bar burpees Cooldown: 3 x 1:00 plank, 1:00 rest Roll and stretch

Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat, deload week Work: 5×5 @ 65% (Light weight) WOD: AMRAP 20 minutes: 200m Run 15 Wall balls 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup:  ROM drills, dynamic stretches, 10 burpees, 2:00 jump rope WOD: 5 Rounds for time: Run 400 meters 30 box jumps 20 Wall balls Cooldown: banded stretches of shoulders and hips

Warmup:  ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD:  3 Rounds for time: 50 Double Unders 15 KB Swings 400m run 10 Slow Mountain Climbers Cooldown:  banded shoulder and hip stretches, roll out

Warmup: ROM, dynamic stretches, review movements in the “Goddess Maker”. 5 reps each, with Dumbbells: pushup + plank row R + plank row L Clean FS PP OH Reverse Lunge, each leg WOD: 6 Rounds for Time 8 Goddessmakers* (2×25/15 lb) 200 meter Run Rest 2 minutes *1 Goddessmaker consists of: 1 Dumbbell Push-Up, 1 more »

Warmup: ROM Drills, dynamic stretches, 1 min high knees, 1 min butt kicks, 15 inchworms WOD: 400m Run 15 Burpee jacks 20 Jumping squats 800m Run 15 Hand release push ups 20 Lunges (ea leg) 800m Run 15 Dips 20 Goblet squats 400m Run Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 10 burpee tuck jumps, 10 plank shoulder taps/side WOD: 3 Rounds 25 KB Swings 800m run 25 Dips (Triceps kickbacks) Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches 2 x :20 each jumping jacks, squats, pike push ups, tuck jumps Strength: Deadlift de-load 5 x 5 @ 65 % During rest, hold handstand :15 WOD: 3 Rounds for time 400m run 12 Bent Over Rows 9 Over the bar burpees Cooldown: 3 x 1:00 plank, 1:00 rest Roll and more »

Warmup: ROM, dynamic stretches, 3 rounds of 10 GHD sit ups, 10 lunges WOD: 20 Min AMRAP Perform as many wall balls as possible in 20 minutes. Do as many unbroken reps as you can, when you have to stop, do lunges. Wall Balls 20 lunges Cooldown: Pick and ab circuit from the board. Roll more »