Warmup: ROM, dynamic stretches, 5 stink bugs, 10 banded lat pull-downs, 500m row Strength: Bent Over Row, de-load 5 x 3 @ 65% WOD: 20:00 AMRAP :30 Handstand hold 15 DB Snatch, each side 35 Abmat Sit-Ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 jumping squats, 800m run WOD: 20 Minute AMRAP 20 KBS (53#/35#) 30 Sit-ups 40 Double Unders Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 15 burpees, 15 Jumping Jacks WOD:  5 Rounds for time: 400M Run or 500m Row 10 Hang Power Cleans 15 Dips 20 Sit ups Cooldown: Roll Out and Stretch

Warmup: ROM drills, dynamic stretches, 10 Push Press, 10 push-ups, 400 m run WOD: 2:00 work at each station; 1:00 rest/transition 2 rounds Max calorie row Push Press or Push Jerk (75#/45#) Ball slams Sit ups Hand Release Push-ups 25m Shuttle Runs Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 1 min deep squat hold, 400m run, 20 push ups Strength: Back Squat 10 x 1-2 @ 85% Rest :60-:90 between sets WOD:  20 Min AMRAP 15 Sit ups 10 Burpees 5 Thrusters (75-95/45-65#) Cooldown: roll out and stretch

Fred and I are racing today, so do this WOD at home or gather with your classmates and knock it out together! Warmup: ROM, dynamic stretches, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run more »

Warmup:  ROM, Dynamic stretches:  15 banded pass-thru’s and pull-apart, 10 Good Morning + squat, 10/s leg swings, 15 inchworms WOD: 100 Double Unders (4x singles) 90 Sit ups 80 Walking Lunges 70 Dips 60 Knee to Elbows 50 Jumping Squats 40 Push ups 30 Box Jumps 20 Candlesticks (https://www.youtube.com/watch?v=0kjNlyc4wRw) 1 Mile run Cooldown: 5 x more »

Warmup: ROM drills, dynamic stretches, 10 push-ups, 400 m run WOD: Circuits 2 minutes work for each exercise; 1 minute rest/transition 3 rounds Max calorie row Ball slams Sit ups Battling rope Med Ball Cleans 100m Runs Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 jumping squats, 800m run WOD: 20 Minute AMRAP 20 KBS (53#/35#) 30 Sit-ups 40 Double Unders Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks WOD: 5 Rounds: 30 second Handstand hold 30 second Squat Hold 30 second Plank 30 second Dead hang then 2 Rounds 60 Squats 50 Box Jumps 40 Sit ups 30 Pushups 20 Ring rows 10 Dips Cooldown: roll out and stretch, more »