Warmup: ROM drills, dynamic stretches, 400m run, 15 Good mornings with bar Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3 + @ 70/80/90% 1 RM WOD: 20 Min AMRAP 10 KB Swings 10 Ring Dips 10 Burpees 100m sprint Cooldown: roll out and stretch

Warmup: ROM drills, dynamic stretches, 400m run, 25 squats, 25 sit-ups WOD: 5 rounds 50m sprint 25 4ct flutter kicks 15 Front squats (135/85#) 25 V-ups 15 Lunges (each leg) Cooldown: roll out and stretch

Warmup: ROM 15 ball slams, 10 burpees, 5 TTB Strength: Back Squat, de-load on box 5/5/5 @ 40/50/60% Wod: 3 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 400 m run penalty if you take any more »

Warmup: ROM drills, dynamic stretches, 800m easy pace run WOD: 4 rounds 50m sprint 25 4ct flutter kicks 25 strict press (75/55#) 25 V-ups 25 Lunges (each leg) Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 400m run, clean drills WOD: 6 Rounds 3 One arm KB snatch, ea arm 100m Sprint 9 TTB Rest 60 seconds between rounds Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 20 squats Strength: Back Squat, Max Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 – work up to new 1 RM WOD: 20 min AMRAP 20 Wall Balls (20/14#) 15 KB Floor Press 200m Sprint

Warmup:  ROM drills, Junkyard dog, Burgener Warmup, 5 Halting Snatch Deadlift + Snatch Pull Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD:  5 Rounds 50m Sprint 50m walking lunges Cooldown:  100 situps.  Roll out legs

Warmup: ROM Drills, 10 good mornings, 10 straight leg Deadlifts Strength: Find your 1RM of Deadlift Warmup – 5/5/3 @ 40/50/60% 1RM Work up to a new max – 1/1/1/1/1 WOD: 20 Min AMRAP 20 Wall balls 15 Floor KB press 100m Sprint Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup: ROM 15 ball slams, 10 burpees, 5 TTB Strength: Back Squats Warmup: 5/5/3 @ 40/50/60% Work: Find a new 1RM 1/1/1/1/1 Wod: 3 rounds for time 50 m sprint 20 Hand release Push-ups 50 m sprint 40 supermans (2 sec iso hold) 50 m sprint 60 squats There is a 400 m run penalty more »

Warmup: ROM drills, max strict pull ups (or 25 ring rows), 25 push ups, 25 sit-ups WOD: 5 rounds 50m sprint 25 4ct flutter kicks 15 strict press (75/55#) 25 V-ups 15 Lunges (each leg) Cooldown: roll out and stretch