Warmup: ROM, dynamic stretches, 1 min deep squat hold, 400m run, 20 push ups Strength: Back Squat 10 x 1-2 @ 85% Rest :60-:90 between sets WOD:  20 Min AMRAP 15 Sit ups 10 Burpees 5 Thrusters (75-95/45-65#) Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 10 Thrusters and 10 Good mornings with bar, 200M run WOD: 7 Rounds 7 Handstand pushups 7 Thrusters (135/75#)* 7 Knee to Elbows 7 Deadlift (245/185#)* 7 Burpees 7 Kettlebell Swings (53/35#) 7 Pullups *Scale weight as needed Cooldown: Roll and stretch

Warmup: ROM drills, dynamic stretches, 200 m run, 10 PVC Front squats, 15 PVC Push Press WOD: 15-12-10x reps; Thrusters (75/55#) Pull-ups 800m run Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 1 min deep squat hold, 400m run, 20 push ups Strength: Back Squat 10 x 1-2 @ 85% Rest :60-:90 between sets WOD:  20 Min AMRAP 15 Sit ups 10 Burpees 5 Thrusters (75-95/45-65#) Cooldown: roll out and stretch

Warmup:  ROM, dynamic stretches, 10 decline pushups, 10 PVC thrusters Strength: Bench Press Spend 20:00 to find a new heavy single WOD:  10 Rounds for Max reps 30 sec burpees 30 sec rest 30 sec DB Thrusters (45/35#) 30 sec rest Cooldown:  roll out and stretch

Warmup:  ROM, dynamic stretches, 10 ring rows, 15 wall balls, 15 db thrusters Strength: Bent over rows 10 x 1 get to a weight that is challenging, them do 10 single sets at that weight WOD: 4 Rounds 8 Wall Balls 8 Thrusters (75/55#) 8 Pullups Cooldown: 50 sit up and reach thru, stretch and more »

Warmup: ROM, dynamic stretches, 10 banded pass thru’s, 10 banded pull-aparts, 10 leg swings, each leg, 4oom run – do 15 jumping squats at the turn around point. WOD: DB/KB Thrusters for 1:00, then For time 21 Pullups, 9 Wall Balls, 400m Run 15 Pullups, 15 Wall Balls, 400m Run 9 Pullups, 21 Wall Balls, more »

Warmup: ROM, dynamic stretches, 800m run, 15 jumping squats WOD: 4 Rounds: 10 Thrusters (65/55) 15 Wall Balls (20/14) 200m Sprint 2 min Rest Cooldown: roll out and stretch

Warmup: ROM Drills, dynamic stretches, deep squat hold for 1 min 15 air squats 20 push ups Strength: Back Squats Warmup to 90% 1RM Work: 10 x 2 reps, with 60-90 secs between reps WOD: 5 Rounds 8 Thrusters (95#/65#) 10 Ring Dips Finish with 50 GHD sit-ups Cooldown:  Roll and stretch

Warmup:  ROM, dynamic stretches, 5 min Row, Run or Jump rope 15 KB Swings 10 KB Goblet Squat 15 Inchworm 15/side Mountain Climber Step ups 10/side Lunge with twist Team WOD: Run 200m each (relay – team takes turns running 200m at a time) 150 Thrusters (with bar) 100 Box Jumps 24/20″ 50 pull-ups Run 200m each (relay) more »