Warmup: ROM, dynamic stretches, 30-20-10 of push ups and flutter kicks Strength: Front Squats 10 x 1-3 @ 90% Try to start off with triple sets, as you tire, drop to double or single sets. Rest 60-90″ WOD: 5 Rounds 10 DB Snatch, alt 15 Over the box jumps 100m Sprint :30 rest Cooldown: 25 more »

Warmup: ROM, dynamic stretches, 5 mins of :30 hard run :30 easy run then 10 Squats 5 Jumping Squats 10/side Arm Circles 5 Chin Ups 5 B-Roll Strength: Hang Power Cleans spend 15 mins to build to 80%, 1-2 reps each, :45 sec rest then: 3x 8/side Single Leg Barbell Romanian Deadlift-moderate WOD: 5 Rounds more »

Warmup: ROM, dynamic stretches, 5 x 200m easy run/200m hard run then 20 Squats 10 Jumping Squats 10/side Arm Circles 5 Chin Ups 5 B-Roll Deadlift 10 x 1-2 @ 85 % 1 RM WOD: 5 Rounds 200m Sprint 10 Pull Ups 20 Kettlebell Side bends, each side Cooldown: Roll and Stretch

Warmup: ROM, dynamic stretches, 5 x 200m easy run/200m hard run then 20 Squats 10 Jumping Squats 10/side Arm Circles 5 Chin Ups 5 B-Roll Deadlift 10 x 3 @ 80 % 1 RM WOD: 5 Rounds 200m Sprint 10 Pull Ups 20 Kettlebell Side bends, each side Cooldown: Roll and Stretch  

Warmup: ROM, dynamic stretches, 5 x 200m easy run/200m hard run then 20 Squats 10 Jumping Squats 10/side Arm Circles 5 Chin Ups 5 B-Roll Deadlift 10 x 3 @ 80 % 1 RM WOD: 5 Rounds 200m Sprint 10 Pull Ups 20 Kettlebell Side bends, each side Cooldown: Roll and Stretch  

Warmup: ROM Drills, 10 good mornings + squat, 10 pull-ups, 10 push-ups Battling rope:  5:00 – :30 work/:30 rest WOD: 20 Min AMRAP 20 Wall balls 15 Floor KB press 100m Sprint Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup: ROM drills, dynamic stretches, 10 push-ups, 400 m run WOD: 3 rounds 50 calorie row 40 Ball slams 30 Sit ups :20 Battling rope 100m Sprint Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches with PVC Passthroughs, 10 good morning + squat, 15 jumping squats, 5 around the world planks, 30 sec each of high knees and butt kicks WOD: 5 Rounds 5 Good Mornings (bar) 8 Burpees 15 Goblet Squats 200m Sprint Cooldown:  25 x Knee/elbow taps in plank, ea 2:00 Pigeon, ea., hamstring stretch, more »

Warmup: ROM, dynamic stretches, 15 jumping squats, 15 push-ups WOD: 10 Min AMRAP 2 Turkish Get Up, each 20 Russian Kettlebell Swings 5 Burpees Rest 3 Minutes, then 20 Min AMRAP 100m Broad Jumps, drop for 30 4-ct Flutter kicks Sprint back, drop for 15 push-ups Cooldown: Roll and stretch

Warmup:  ROM, Dynamic stitches, hip openers, 10 Goodmorning + squats, 10 side lunges, 10 ring rows, 10 pushups, 400m run WOD: 10:00 AMRAP 4 KB Single Arm Snatch, ea side AHAP 8 Burpees 12 Situps Rest 5 minutes, Then 10:00 AMRAP 10 Russian Kettlebell Swings 53/35# 100m Sprint (fast cadence/turnover) Cooldown:  smash shoulders, abs and more »