Warmup:  ROM, dynamic stretches, 15 Good mornings, 15 Straight leg DL with bar Strength:  Deadlift 5 x 2 @ 85% WOD: 4 Rounds of 30 Step ups 20 Sit ups 10 Box Pike Push-ups  Cooldown:  Updog/downdog x 5, roll out

Warmup:  ROM, dynamic stretches, 15 Good mornings, 15 Straight leg DL with bar Strength:  Deadlift 5 x 2 @ 85% WOD: 4 Rounds of 30 Step ups 20 Sit ups 10 Box Pike Push-ups  Cooldown:  Updog/downdog x 5, roll out

Warmup: ROM, dynamic stretches, row 500m easy pace WOD: 2 Rounds30 – 4ct Mountain Climbers15 Burpees15 Ring Rows15 Box Jumps15 Wall Balls30 Sit ups30 Jumping lunges, alt5x Gym length bear crawls (foward then backward)500m row Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 15 Good mornings, 15 Straight leg DL with bar Strength:  Deadlift 5 x 2 @ 85 WOD: 4 Rounds of 30 Step ups 20 Sit ups 10 Box Pike Push-ups  Cooldown:  Updog/downdog x 5, roll out

Warmup: ROM, dynamic stretches, 10 pushups, 15 sit ups, 20 squats WOD: 4 rounds, 1 min at each station Renegade RowsDB Thrusters Superman’sDonkey kicks to handstandPlank upsSit upsRest Cooldown: Roll and Stretch

Warmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks, 10 inchworms with push ups, 10 lunge + twist WOD: For time3:00 Jump rope20 Box Step-Ups, each leg20 Burpees20 Dumbbell Deadlifts (2×50/30 lb)20 Push-Ups20 Wall Balls20 Dumbbell Bent Over Rows (2×50/30 lb)20 Sit-Ups, then3:00 Jump rope Cooldown: roll out and stretch

Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run Strength: Deadlift 5 x 8 @ 75% WOD: 21-15-9 Lunges, each side Box Jumps Seat Presses with bar Then 50 Hollow Rocks 50 Arch Rocks 50 Sit-ups Cooldown:  Roll out and stretch.

Warmup: ROM, dynamic stretches, 10 jumping squats, 10 burpees, 20 lunges WOD: 4 Rounds 15 DB Box Step ups, Left only 15 DB Box Step ups, right 15 Heel elevated goblet squats 15 Toe elevated Romanian DL then 3 Rounds 20 Banded Glute bridges 15 ea. Single-leg elevated bridge 20 Weighted Sit-ups Cooldown: Stretch

Warmup: ROM, dynamic stretches, 15-10 of KB SDHP and Push ups WOD: 4 Rounds 10 Romanian DL (55/95 – 95/155#)20 Bulgarian Split Squat + Bicep Curl, alt – with Dumbbells30 Abmat Sit ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 burpees, 200m run 3 rounds of:10 push ups20 tricep dips30 squats40 lunges50 sit ups60 second wall sit400m run Cooldown: roll and stretch