Warmup: ROM, dynamic stretches, 800m run then 20-15-10 of KB SDHP and Push ups WOD: 4 Rounds 10 Romanian DL (95-155#) 20 Bulgarian Split Squat + Bicep Curl, alt – with heavy Dumbbells 30 Abmat Sit ups Cooldown: Roll out and stretch

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, dynamic stretches,:30 each – Squat hold, pike pushups, bird dogs, slow mountain climbers, sit ups then :30 clamshell – right, banded if possible :30 clamshell – left, banded if possible Strength: Bent Over Rows 5 x 3 Moderately heavy WOD: EMOM for 30:00 Minute 1: 15 Russian KB swings Minute 2: 20 abmat more »

Warmup: ROM, dynamic stretches, 15 burpees, 15 sit through’s, 15 lunges WOD: 3 Rounds for Time 10 Pull-Ups 20 Push-Ups 30 Sit-Ups 40 Alternating Jumping Lunges 15 Sit-Ups 10 Push-Ups 5 Pull-Ups Rest 3 minutes Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 3 rounds of :20 each Squats, Hand release push up, Knee Sit Throughs, Glute bridges, Burpees WOD: 4 Rounds 10 Renegade Rows 20 Box Jumps 30 Sit ups 40 Lunges Cooldown: Ab circuit, stretch and roll out

Warmup: ROM, dynamic stretches, :30 each of jumping jacks, high knees, butt kicks, and handstand hold, then 5 flag push ups, 10 Pull ups, 15 Dips and 20 Sit ups WOD: 21-18-15-12 and 9 reps, for time of: Back Extensions or Superman holds Push-press (65/45#) Sit-ups Pull-Ups or Bent Over Rows Dips Push-ups Cool down: more »

Warmup: ROM, dynamic stretches, 3 x :40 jump rope/:20 rest 3 Rounds of:20 each: Squats Hand release Push-ups Sit-ups Strength: 8:00 EMOM DB Strict Press 5 reps each minute AHAP WOD: 20:00 AMPRAP 10 DB Clusters (Squat Clean + Thruster) 20 Sit-ups 30 Double Unders (90 Singles) Cooldown: :45-1:00 each Childs pose, pigeon, saddle

Warmup: 12 flag push ups, 20 squats, 12 pike push ups, 20 sit ups, 20 slow mountain climbers, 20 knee sit throughs, 20 lunges, 10 broad jumps, 10 squat and reach WOD: For time: 800m run 50 sit ups 30 box jumps 15 burpees 800m run 50 russian twists 30 push ups 15 burpees 800m more »

Warmup: ROM, dynamic stretches, 3 x :45 single leg jump rope; :15 rest then 3 rounds :20 lunges :20 HRPU’s :20 Bird dogs Strength: Bench Press 10 x 1-2 @85% WOD: 4 Rounds for time 10 DB Front Squats 20 DB Power Snatch 30 Sit ups Cooldown: Chest stretch, warrior twists, side angle, shoulder roll more »

Warmup: ROM, dynamic stretches, 800m run then 30-20-10 of KB SDHP and Push ups WOD: 4 Rounds 10 Romanian DL (95-155#) 20 Bulgarian Split Squat + Bicep Curl, each side – use heavy Dumbbells 30 Abmat Sit ups Cooldown: Roll out and stretch