Warmup: ROM, dynamic stretches, 1:00 deep squat hold, 400m run, 10 push ups Strength: Bench press  5 x 2 @ 85% WOD: 4 rounds 8 DB Thrusters 16 Russian twists 100m Farmers Carry 400m run

Warmup: ROM, Dynamic stretches, 10 burpees, 20 squats Strength: Front Squat Max 5 x 1 working up to a new heavy 1 rep max WOD: 16 min AMRAP 6 Walking Lunges 4 V-Ups 2 Dumbbell Thrusters (2×50/35 lb) 12 Walking Lunges 8 V-Ups 4 Dumbbell Thrusters (2×50/35 lb) Continue with this pattern, adding 6 Walking more »

Warmup: ROM, dynamic stretches, 15 butt to ball squats, sit in deep squat for 1 min. Strength: Back SquatWarmup to 65%, then work up to a new 1 Rep Max (heaviest single). 1-1-1-1-1 WOD: 15 min AMRAP 15 3-way Crunches (Left, center, right = 1)8 Thrusters (75/45#) Cooldown: Roll out hamstrings and glutes on foam more »

Warmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 5 rounds of 10 Ring dips10 Thrusters (65-95#/45-65#)10 Pull-Ups10 Back extensions Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 butt to ball squats, sit in deep squat for 1 min. Strength: Back SquatWarmup to 65%, then work up to a new 1 Rep Max. Make sure to go below parallel.1-1-1-1-1 WOD: 15 min AMRAP 15 3-way Crunches8 Thrusters (95/65#) Cooldown: focus on IT bands, hamstrings and glutes on roller, more »

Warmup: ROM, dynamic stretches, 1 min deep squat hold, 400m run, 20 lat pull downs Strength: Bent Over Row 10 x 1-2 @ 85% Rest :60-:90 between sets WOD: 4 Rounds 8 SA Thrusters 16 Russian Twists 200m Farmers Carry 400m run Cooldown: Roll and Stretch

Warmup: ROM, dynamic stretches, 10 inchworms, 10 pushups, 10 burpees Strength: Bench Press 10 x 3 @ 80% WOD: 20:00 AMRAP 10 reps, each side of each, with DB’s: Single-arm row Side bends Curtsy Lunges Thrusters Flies Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 5 rounds of 10 Ring dips 10 Thrusters (65-95#/45-65#) 10 Pull-Ups 10 Back extensions Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 of each: squats, HRPU’s, Knee sit throughs, Glute bridges, burpees WOD: 16:00 EMOM ODD: 8 Goblet Squats EVEN: 16 KB Swings rest 3:00. Then 40-30-20-10 Reps for Time TTB/TTKB Up Downs Cooldown: Roll out and stretch

Warmup: ROM, Dynamic stretches, 1:00 each – Jumping jacks, Air squats, Flag pushup, Hollow Hold, Arch Hold Strength: Deadlift 10 x 3 @ 75% :60-:90 rest WOD: 20:00 AMRAP 4 Dumbbell Thrusters (30/20#) 6 Toes to Bar 12 Double unders (24 Single Unders) Cooldown: :45 each/side Quad stretch Side angle Sleeper stretch