Warm up: 500m row, 30 arch rocks, 30 hollow rocks WOD: 3 rounds 800m run/1000m row 50 back extensions 50 sit ups Cooldown

Warmup: ROM drills, 5 handstand pushups, 1 min jumping jacks WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run Note: Tabata is 8 rounds of 20 sec work/10 sec more »

Warmup: ROM Drills, dynamic stretches, 15 strict press with PVC, 400 m run Strength: Strict Press Warmup to 90% Then 10 x 1-2, :60-:90 second rest between sets WOD:  For time 1000m row or 800m run Then 3 Rounds of 25 squats 7 Bent over rows (75-125/45-95#) Then 1000m row or 800m run Cooldown: roll more »

Warmup:  ROM drills, dynamic stretch, 10 good mornings with bar, 15 jumping squats, 20 decline pushups, 25 sit ups Strength: Deadlift deload week 5/5/5 @ 40/50/60% WOD: For time 1000m row or 800m run Then 3 Rounds of 25 Push ups 15 med ball sit ups Then 1000m run or 800m run (if you rowed more »

Warmup: ROM drills, 5 handstand pushups, 1 min jumping jacks WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run Note: Tabata is 8 rounds of 20 sec work/10 sec more »