Warmup:  ROM, dynamic stretches, 15 Good mornings, 15 Straight leg DL with bar Strength:  Deadlift 5 x 2 @ 85% WOD: 4 Rounds of 30 Step ups 20 Sit ups 10 Box Pike Push-ups  Cooldown:  Updog/downdog x 5, roll out

Warmup:  ROM, Dynamic stretches, 3x :30work/:30rest jump rope Strength: Bench Press 5 x 5 @ 85% Workout: 20:00 AMRAP (As Many Rounds As Possible) 12 Step ups, ea 15 Calf raises 12 Curtsy lunges (each side, alt) :30 Plank Cooldown: Quad stretch, forward fold or seated hamstring stretch

Warmup:  ROM, dynamic stretches, 15 Good mornings, 15 Straight leg DL with bar Strength:  Deadlift 5 x 2 @ 85 WOD: 4 Rounds of 30 Step ups 20 Sit ups 10 Box Pike Push-ups  Cooldown:  Updog/downdog x 5, roll out

Warmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks, 10 inchworms with push ups, 10 lunge + twist WOD: For time 1 mile run, then 23 Box Step-Ups, each leg 23 Burpees 23 Dumbbell Deadlifts (2×50/30 lb) 23 Push-Ups 23 Double-Unders 23 Dumbbell Bent Over Rows (2×50/30 lb) 23 Sit-Ups, then 1 more »

Warmup: ROM, dynamic stretches, 20 Barbell rows with bar, 1000m row Strength: Bent Over Row, De-load 5 x 5 @ 65% WOD: 3 Rounds, not for time: 20 Barbell step ups (45-65/65-95#) 20 Banded Good mornings Max rep weighted leg raises (hold db between feet) then 3 Rounds: 25 Double Unders (4x singles) 20 Hang more »

Warmup: ROM, dynamic stretches, 10 seated DB press, 15 DB side bends/each side Strength: Strict Press 10 x 1-3 @ 90% Try to start off with triple sets, as you tire, drop to double or single sets. Rest 60-90″ WOD: For time: 20 Ball Slams 50m Broad Jump Burpees 20 Sandbag OH Press 50 Wtd more »

Warmup:  ROM, dynamic stretches, 5 burpees WOD: 2 rounds 10 Pull Ups 20 Burpees 30 Alternating Step Ups 40 Kettlebell Swings 500m Row or 400m Run Cooldown:  Roll out and stretch – shoulders and chest

Warmup:  ROM, dynamic stretches, 5 burpees WOD: 2 rounds 10 Pull Ups 20 Burpees 30 Alternating Step Ups 40 Kettlebell Swings 500m Row or 400m Run Cooldown:  Roll out and stretch – shoulders and chest

Warmup:  ROM, dynamic stretches, hip openers, 400m run, 20 box jumps, 10 inchworms, 5 OH squats with bar, Burgener warmup with PVC Strength:  Snatch Warmup, then 3/3/3+ @ 70/80/90% WOD: 2 Rounds for time 10 Hang Power Cleans 20 Push Press (same bar) 40 Step Ups 80 Double Unders Cooldown:  Roll out and stretch

Warmup: ROM, dynamic stretches, 10 clean pulls, 10 front squats, 5 split jerks Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 1/1/1/1/1 Find a new 1 rep max WOD: 20 Ball Slams 50m Burpee broad jumps 20 Sandbag OH Press 50 Step-ups with barbell (20/16″) 20 KB Figure 8’s 50m Bear crawls more »