Warmup: ROM, dynamic stretches, 15 butt to ball squats, sit in deep squat for 1 min. Strength: Back Squat Warmup to 65%, then work up to a new 1 Rep Max. Make sure to go below parallel. 1-1-1-1-1 WOD: 10 min AMRAP 50m Sprint 8 Thrusters (95/65#) Cooldown: focus on IT bands, hamstrings and glutes more »

Warmup: ROM drills, dynamic stretches, 200 m run, 10 PVC Front squats, 15 PVC Push Press WOD: 2 rounds 15-12-10x reps; Thrusters (75/55#) Pull-ups 800m run Cooldown: Roll out 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 drills, 5 pull-ups, 10 dive bombers, 15 squats, 20 sit ups WOD: For time 1000m row 5 rounds 5 Pull-ups 10 Thrusters (75-95/45-65#) 15 Burpee box jumps Cooldown: Roll out and stretch

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, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks. 10 bar thrusters, 10 pull-ups, 10 Box Jumps Team WOD: Run 200m each (relay – team takes turns running 200m at a time) 150 Thrusters (with bar) 100 pull-ups 50 Box Jumps (30″/24″) Run 200m each (relay) Rules: 1 person works, more »

Warmup: ROM, dynamic stretches, 1 minute jump rope, 10 thrusters with bar WOD: For time 50 Double Unders 5 Thrusters (95/65#) 40 Double Unders 4 Thrusters (95/65#) 30 Double Unders 3 Thrusters (95/65#) 20 Double Unders 2 Thrusters (95/65#) 30 Double Unders 3 Thrusters (95/65#) 40 Double Unders 4 Thrusters (95/65#) 50 Double Unders 5 more »

Warmup: ROM, dynamic stretches, with PVC – 10 Clean pulls, 10 Power cleans, 10 FS, 10 Split jerk (focus on footwork) Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: For Time: 21 KB Swings 15 Thrusters 9 Strict Pull-Ups 800 Meter Run 9 Strict Pull-Ups 15 Thrusters 21 KB more »

Warmup: ROM, dynamic stretches, 1 min jumping jacks, high knees, butt kicks, 15 inchworms, 5 max L-sit holds WOD: Team of 3 Run 200m each (relay – one person on each team runs the 200m at a time) 150 Thrusters (with bar) 100 Box Jumps (30″/24″) 50 Pullups Run 200m each (relay) Rules: 1 person more »

Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, butt kicks, high knees, 10 thrusters with PVC WOD: 21 Thrusters (55-95/35-65#) 400m Heavy sandbag carry 15 Thrusters (55-95/35-65#) 400m Heavy sandbag carry 9 Thrusters (55-95/35-65#) 400m Heavy sandbag carry Cool down: 2 min planks, 1 min side plank, each side.