Warmup: ROM, dynamic stretches, Skills: rowing drills – spend some time getting the feel of the proper start position; 1 min of leg only drive; 1 min of arm only pull; 1-2 minutes of putting in all together. WOD: 7 Min EMOM 5 Thrusters (75/55#) 3 Burpees rest 3 minutes 7 min EMOM 3 KB more »

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, dynamic stretches, 1 min deep squat hold, 400m run, 20 push ups Strength: Back Squat (box) Warm up- 5/5/3 @ 40/50/60% Work – 3/3/3+ @ 70/80/90% 1RM Rest 5 minutes Bench Press Warmup – 5/5/3 @ 40/50/60% Work – 3/3/3+ @ 70/80/90% 1RM Rest 5 minutes 10 Min AMRAP 10 Burpees 5 Thrusters more »

Warmup:  ROM, with PVC: 10 Clean Pulls, 10 hang power cleans, 10 squat cleans + jerk, 10 thrusters Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% 1RM Work: 5/5/5+ @ 65/75/85% 1RM WOD: Thruster Ladder Every 30 seconds, perform 1 Thruster.  Start with the bar and add 5# each round. Once the weight is too more »

Warmup:  ROM, 400m run, 10 Front Squats, 10 Push Press with bar WOD: 21 Thrusters (95/65#) 200m Run 15 Thrusters 400m Run 9 Thrusters 800m Run Cooldown: 2 min plank, 100 supermans, roll and stretch

Warmup: ROM Drills, deep squat hold for 1 min 15 air squats 20 push ups Strength: Back Squats Warmup 5/5/3 @ 40/50/60 Work: 5/3/1+ @ 75/85/95 of 1RM WOD: 5 Rounds 8 Thrusters (95#/65#) 10 Ring Dips Finish with 50 GHD sit-ups Cooldown:  Roll and stretch

Warmup:  ROM, death by 10 meters WOD:  4 Rounds 10 Thrusters (65-95/45-65#) 15 Pullups 20 Burpees 30 Situps Cooldown: Stay for yoga  

Warmup:  ROM drills, Burgener Warmup, Junkyard dog Strength:  Find new 1 RM in Snatch Find new 1 RM in Clean & Jerk WOD:  10 min AMRAP 7 Thrusters (95/65#) 10 Over the bar burpees Cooldown: 50 Arm Haulers, 50 4-ct flutter kicks.  Roll and stretch  

Warmup: ROM drills, 400m run, partner handstand holds, 10 push press with bar Strength: Strict Press, deload 5/5/5 @ 40/50/60% WOD:  3 rounds 15 Thrusters (95/65#) 30 Sit ups Cooldown: roll out and stretch  

Warmup: ROM, 15 jumping squats, 50m high knees, 50m butt kicks, 10 burpees Team WOD: Run 200m each (relay – team takes turns running 200m at a time) 150 Thrusters (with bar) 100 Burpees 50 Box Jumps (24″/20″) Run 200m each (relay) Rules: 1 person works, then trades out when tired 1 person holds 75 more »