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, 500m Row, then 30-20-10 Wall balls and DB Push Press Strength: Strict Press 10 x 5 @ 85%, rest :60-:90 between sets WOD: For time 800m Run 100 KB Swings 50 Pullups (try for Chest to Bar) 25 Handstand Push ups 800m run Cooldown: Roll out and stretch

Warmup:  ROM drills, dynamic stretches, 30 sec handstand hold, 10 decline push ups Strength: Strict Press 10 x 5 @ 75% WOD: 25:00 AMRAP Pullups Atomic sit ups Box Jumps Pyramid: start with 1 rep each, then add 1 rep of everything, each round. Cooldown: Roll out and stretch

Warmup:  ROM drills, dynamic stretches, 30 sec handstand hold, 10 decline push ups Strength: Strict Press 10 x 3 @ 85% WOD:  For time 400m run then 3 rounds: 10 Hang Power Cleans (75-115/45-75#) 5 Handstand Push ups then 400 m run Cooldown: 15 atomic situps (15-25#), rollout and stretch

Warmup: ROM, dynamic stretches, 10 Push press with bar, 200m run Strength: Strict press Work – 10 x 3 @ 80% WOD: 30-25-20-15-10-5 Sit ups (GHD or ABMat) GHD Back extensions knees to elbows straight leg deadlifts 95/65# Cooldown: 30 4ct Flutter kicks, 30 Good morning darlings; Roll out and stretch

Warmup: ROM, 15 pushups, 15 tent pushups Strength: Bench Press Warmup to 80% 10 x 3, rest 1:00 WOD: 4 Rounds for time 15 Strict Press (65-95/45-65#) 30 Cal Row 60 Double Unders Cooldown: 25 GHD sit-ups, 25 Supermans Roll out and stretch

Warmup:  ROM  Drills,  10 PVC Dislocates, 20 jumping squats Strength:  Bent Over Row 10 x 1-3 @ 85% WOD: 50 weighted lunges, ea (35/25# DB) 800m Run 30 OH Bulgarian Split Squats, ea (35/25#) 400m Run 10 Strict Press (35/25# DB) 200m Run Cooldown: 25 GHD situps, mobilize

Warmup: ROM Drills, 400m run, 10 behind head press with bar Strength: Strict Press Warmup to 85% of 1RM Work – 10 x 2 with 60-90 seconds rest between sets WOD: 3 Rounds for time of: 500m Row 15 Hanging leg raises 400m Run 10 Ring pike ups Cool down: 50 4-ct flutter kicks, 50 more »

Warmup: ROM Drills, 15 strict press with PVC, 400 m run, then max pull-ups or 25 Negative pull-ups, 25 hand release pushups, 25 sit ups Strength: Strict Press Warmup to 80% Work: 10 x 3 reps with 60 – 90 seconds rest between sets WOD: For time 1000m row or 800m run Then 3 Rounds more »

Warmup:  ROM drills, dynamic stretches, max strict pull-ups or 20 ring rows, 20 Hand release pushups, 20 situps, 30 second handstand hold 15 Push Press with PVC Strength: Strict Press Warmup to 85% 1RM Work: 10 x 1-2 reps with 60-90 second rest between sets WOD: 20 min AMRAP 15 Burpee Box Jumps (24/20#) 15 more »