Warmup: ROM, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run 100 squats Cooldown:  stretch and roll out achilles and calves.  Use lacrosse ball on shoulders

Warmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: 30:00 AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats, with bands Pushups Cooldown:  5 x Updog/Downdog, 2:00 ea side in Pigeon, banded shoulder stretches

Warmup:  ROM drills, dynamic stretches, 400 m run at moderate pace, 10 burpee pullups WOD: “Chelsea” EMOM for 30 minutes: 5 Pullups 10 Pushups 15 Squats Cooldown: use lacrosse ball on shoulders and back, roll out and stretch legs

Warmup: ROM drills, 10 pullups, 10 dive bombers, 30 sit ups WOD: 21-15-9 Back Squat (95-135/65-95# – same bar for all squats) DB Floor press (35-45/25-35#) 15-12-9 Front Squat TTB 12-9-6 OH Squat Pull-ups Cool down: Roll out chest and shoulders with lacrosse ball, stretch

Warmup: ROM, dynamic stretches, 400m run, 10 dislocates, 10 Push press with PVC, 20 walking lunges WOD: 800m Run 3 Rounds of: 10 Push Press (55/75#) 50 Sit ups 10 Alt. Jumping Lunges, each 50 Back Extension 10 Barbell Row (same bar as PP) 50 Squats Cooldown: 50 Good morning darlings, roll out and stretch

Warmup: ROM, dynamic stretches, banded pull aparts and pass throughs, 2:00 Plank – do alternating shoulder taps in the last :30, 15 inchworms, 10 banded lat pull downs, 400m run WOD: 10-15 Rounds for time 5 Pullups 5 Push ups 5 Squats 5 Sit ups 5 Back Extensions Cooldown: Roll out and stretch

Warmup: ROM drills 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time 1 mile run 100 Kettle bell Figure 8’s 100m Slam ball toss and Run 100 air squats 100m walking lunges Work on skills, roll out and stretch

Tune into FB live stream to keep up with Fred, Bobby, Justin and me as we race Ironman Texas today. Warmup: ROM, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run 100 squats Cooldown:  stretch more »

Warmup:  ROM, dynamic stretches, 10 FS and Hang Power Cleans with PVC, 10 med ball cleans Strength:  Strict Press Warmup to 75% Work: 10 x 5 WOD:  3 Rounds for Time 20 reps each: Burpees Squats Pushups V-ups Jumping Superman’s Lunges Dips Mountain Climbers Plank Shoulder Taps Cooldown:  Roll out and stretch

Warmup: ROM, dynamic stretches, 5 banded pull aparts, 15 burpees WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run 100 squats Cooldown:  stretch and roll out achilles and calves.  Use lacrosse ball on shoulders