Warmup: ROM, dynamic stretches, 10 squats, 10 inchworms, 10 Supermans WOD: 8 rounds for time 8 squats 8 reverse lunge, left 8 reverse lunge, right 8 tricep dips 8 v-ups 8 push ups 8 wipers 8 burpees Cooldown: stretch

Warmup: ROM, dynamic stretches, 15 inchworm + pushup, 20 jumping squats, 800m run or 1000m row – easy pace. WOD: 21-15-9 250m row, hard pace OR 200m Sprint Push Press (95-115/45-65#) Atomic sit ups Squats Cooldown: 30 plank crunch (knee to right tricep, middle, left tricep, alternating sides), roll and stretch

Warmup: ROM, dynamic stretches, 5:00 working on L-sits, 5:00 working on handstands, 3 x 1:00 plank holds WOD: On a continuously running clock, 2 minutes of each for max reps of: Burpees Reverse burpees Double-unders Row (for calories) Squat Box jumps Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 5:00 working on L-sits, 5:00 working on handstands, 3 x 1:00 plank holds WOD: On a continuously running clock, 2 minutes of each for max reps of: Burpees Reverse burpees Double-unders Row (for calories) Squat Box jumps Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 good mornings, 15 Front Squats Strength: Front Squat 10 x 5 @ 75% WOD: 20 minutes AMRAP 3x handstand pushups 5x burpees 7x toes to bar 10x squats Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 25 sit-ups, 1 min squat hold, practice KB snatch, do 5 each side WOD: 5 rounds of 2 min plank hold 2 min deep squat hold 10 KB Snatch, each arm When finished do wall sits, then work on skills.

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 »

Warmup:  ROM, run 400m, 5 pull-ups, 10 pushups, 15 jumping squats, 20 situps WOD: Tabata’s Tabata row Rest 1 minute Tabata squat Rest 1 minute Tabata kettlebell swings Rest 1 minute Tabata hip extensions Rest 1 minute Tabata sit-ups The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight more »

Warmup:  ROM drills, 15 jumping jacks, 30 high knees, 30 butt kicks WOD: “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata more »