Warmup: ROM, dynamic stretches, 400m run, 10 dislocates, 10 Push press with PVC, 20 walking lunges WOD: 800m Run 3 Rounds of: 10 Push-ups50 Mason twists, ea20 Alt. Jumping Lunges, each50 Arch Rocks10 Barbell Row (55/75#)50 Squats Cooldown: 50 Good morning darlings, roll out and stretch

Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks, 10 ring rows or DB Flies Strength: Bent Over Row Warm up to 75%, then 5 x 1 to heaviest single. If not maxing, do 10 sets of 5 with dumbbells WOD: 4 Rounds of:5 Burpees20 Squats5 Burpees10 Push ups5 Burpees20 Lunges5 Burpees10 V-ups400m more »

Warmup: ROM, dynamic stretches, 10 burpees, 200m run 3 rounds of:10 push ups20 tricep dips30 squats40 lunges50 sit ups60 second wall sit400m run Cooldown: roll and stretch

Warmup: ROM, dynamic stretches, 1:00 plank, 10 burpees, 10 jumping squats WOD:  5 rounds 400m run 1 minute squats 1 minute diamond push ups 1 minute sit ups 1 minute tricep dips 1 minute burpees 1 minute rest

Warmup: ROM, dynamic stretches, 10 inchworms, 15 burpees, 20 supermans, 25 sit ups WOD: 20:00 AMRAP 15 Squats 15 Reverse Lunges, Left 15 Reverse Lunges, Right 15 Dips 15 Straight leg sit-ups Cool down: Stretch

Warmup: ROM, dynamic stretches, 10 inchworms, 15 burpees, 20 supermans, 25 sit ups WOD: 20:00 AMRAP 15 Squats 15 Reverse Lunges, Left 15 Reverse Lunges, Right 15 Dips 15 Straight leg sit-ups Cool down: Stretch

Warmup: ROM, dynamic stretches, 10 burpees, 15 squats, :30 Jumping jacks WOD: 4 rounds, 25 reps each squats tricep dips v-ups lunges, left leg plank shoulder taps lunges, right leg bicycle crunches mountain climbers glute bridges Cooldown: Roll out and stretch

WOD: 3 Rounds for Time 30 Situps 30 Squats 30 Burpees Cool down: Roll out and stretch

Warmup:  ROM, dynamic stretches, 10 inchworms, 10 jumping squats WOD: 3 rounds 5 burpees 20 sit-ups 5 burpees 10 push ups 5 burpees 20 lunges 5 burpees 10 v-ups Cooldown: Roll out and stretch

Warmup:  ROM drills, 10 good mornings with bar, 15 jumping squats, 20 decline pushups Strength: Deadlift 10 x 3 @ 80% WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 15 med ball sit ups Cooldown: 50 floor wipers, roll out and stretch