Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 front squats, w/bar Strength: Front Squat 5 x 5 @ 80% WOD: 3 Rounds 500m row 30 KB Swings 30 Supermans Cooldown: 30 side V-ups, each side. Roll out and stretch

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 front squats, w/bar Strength: Front Squat 5 x 5 @ 80% WOD: 3 Rounds 500m row 30 KB Swings 30 Supermans Cooldown: 30 side V-ups, each side. Roll out and stretch

Warmup: ROM, dynamic stretches, 10 pushups, 15 sit ups, 20 squats WOD: 4 rounds, 1 min at each station Renegade RowsDB Thrusters Superman’sDonkey kicks to handstandPlank upsSit upsRest Cooldown: Roll and Stretch

Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat5 x 3 @ 85% WOD: Circuits1:00 work at each station; 1:00 rest/transition 4 rounds Ball slams/med ball cleansRowSupermansDips Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks, 10 front squats with PVC Strength: Front SquatWarmup to 80%Work: 5 x 5 WOD: 3 Rounds1000m row/800m run30 Wall balls30 Supermans Cooldown: 30 side V-ups, each side. Roll out and stretch

Warmup:  ROM drills, 400m run, max strict pullups (or 25 ring rows or negative pull-ups), 25 pushups, 25 situps, WOD:  For time.  Finish one movement before moving on to the next. 50 KB Swings 40 GHD situps 30 KB Deadlift 20 Supermans 30 Bulgarian Split Squat (35/25#) 40 Hanging Leg Raises 50 KB Snatch Cooldown: more »

Warmup: ROM, dynamic stretches, 2 mins jump rope, 50 toe touches WOD: Take your pick, this or “Dirty Thirty” 5 Rounds for time: 500m Row 50 Supermans 50 sec battling rope Cooldown: 50 toe touches, roll and stretch

Warmup:  ROM, dynamic stretches, 500m row, 10 inchworms, 2x 1:00 planks WOD: 20 min AMRAP 5 Handstand push-ups 10 Wipers 15 Supermans 10 Calf raises 5 Banded lat pull-downs Cooldown: Roll out and stretech. Focus on lats, hips and calves

Warmup: ROM, dynamic stretches, 15 push ups + knee taps, 500m row Strength: Bench press Warmup to 85% of 1 RM Work: 10 x 3 @ 85% of 1 RM with 60-90 sec rest between sets 3 rounds: 2 min work; 1 min rest of Mason twist, weighted (10 – 25#) Bear crawl Jump rope/Double more »

Warmup: ROM 15 ball slams, 10 burpees, 5 TTB Strength: Back Squat, de-load on box 5/5/5 @ 40/50/60% Wod: 3 rounds for time 50 m sprint 15 Hand release Push-ups 50 m sprint 30 supermans (2 sec iso hold) 50 m sprint 45 squats There is a 400 m run penalty if you take any more »