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 repeat   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 more »

Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar Strength: Deadlift, de-load 5/5/5 @ 40/50/60% 1RM WOD: 20 Min AMRAP 10 KB Swings 10 DB Press 10 Burpees 100m sprint Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 800m run, 15 jumping squats WOD: 4 Rounds: 10 Thrusters (65/55) 15 Wall Balls (20/14) 200m Sprint 2 min Rest Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 15 jumping squats, 15 push-ups 10 Min EMOM: Odd:  5 Front Squats (95-125/55-95#) Even: KB 1-arm Snatch, 5 each side WOD: 20 Min AMRAP 100m Broad Jumps, drop for 30 4-ct Flutter kicks Sprint back, drop for 30 push-ups Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 15 butt to ball squats, sit in deep squat for 1 min. Strength: Back Squat Warmup to 65%, then work up to a new 1 Rep Max. Make sure to go below parallel. 1-1-1-1-1 WOD: 10 min AMRAP 50m Sprint 8 Thrusters (95/65#) Cooldown: focus on IT bands, hamstrings and glutes more »

Warmup: ROM, dynamic stretches, 15 ball slams, 10 burpees, 5 TTB Wod: 5 rounds for time 50 m sprint 15 Hand release Push-ups 50 m sprint 30 supermans (2 sec iso hold) 50 m sprint 45 squats There is a 200 m run penalty if you take any breaks during the reps, stop and get more »

Warmup: ROM, dynamic stretches, 15 jumping squats, 15 push-ups, 3 x 30 seconds of battling rope WOD: 20 Min AMRAP 100m Broad Jumps, drop for 30 4-ct Flutter kicks Sprint back, drop for 30 push-ups Cooldown: Roll and stretch

Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar Strength: Deadlift Warmup to 90% of your 1RM Work: 10 x 3 with 60-90 seconds of rest between each set WOD: 20 Min AMRAP 10 KB Swings 10 DB Press 10 Burpees 100m sprint Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 800m run, 15 jumping squats WOD: 4 Rounds: 10 Thrusters (65/55) 15 Wall Balls (20/14) 200m Sprint 2 min Rest Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 5 TTB, 5 pull-ups, 15 ball slams Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1RM Wod: 3 rounds for time 50 m sprint 30 burpees** 50 m sprint 40 sit-ups 50 m sprint 50 squats **There is a 400 m run penalty if you take any more »