Warmup: ROM, dynamic stretches, :30 each Squat hold, Squats, Bird dogs, Pike Push ups, Mountain climbers, Sit ups Strength: Front Squat 5 x 5 Moderate weight WOD: AMRAP in 20 minutes 9 Toes-to-Bars 12 Box Jump Overs 9 Shoulder-to-Overheads 12 Med ball Cleans Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 4 x :20 Jumping jacks, squats, pike push ups, tuck ups WOD: AMRAP in 20 minutes 25 Wall Balls 18 Alternating Dumbbell Snatches 12 Toes-to-Bar or Toes to KB Cooldown: yogi squat, lizard lunge, hamstring stretch, pigeon, spinal twist

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 drills, dynamic stretches, :30 handstand hold 25 Hollow Rocks 25 Arch Rocks 20 jumping lunges WOD: 25 min AMRAP 5 DB Strict Press 10 Front Rack lunges, ea 15 TTB (Laying Toes to KB) 20 Double Unders (50 singles) Cooldown: Roll out and stretch

Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat, deload week Work: 5×5 @ 65% WOD: AMRAP 20 minutes: 200m Run 15 Wall balls 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM, Dynamic stretches, 15 Good mornings PVC, 20 Jumping Pullups, 25 back extensions Strength: Deadlifts 10 x 5 @ 85%; Rest :60-:90 between sets WOD: 1000m row then 5 Rounds of 3:00 AMRAP/1:00 Rest between rounds: 5 Toes to Bar 10 Ball Slams 15 Goblet Squats (26/35#) then 800m Run Cooldown: Roll out and more »

Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Bent Over Rows Work: 10 x 3 @ 75% WOD: AMRAP 20 minutes: 30 Kettle Bell swings 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM drills, 30 sec squat hold, 10 squats, 10 squat and reach, 10 slow mountain climbers Strength: Back Squat Work: 10 x 5 @ 75 WOD: AMRAP 20 minutes: 30 Wall balls 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM drills, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 10 Front Rack lunges, ea leg (95/65#) 15 TTB 20 KB swings (53/35#) Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30-20-10 of Wall Balls and KB Swings Strength: Back Squats, De-load 5 x 5 @ 65% EMOM: 10:00 ODD: 5 x Thrusters (65/95#) Even: 5 Pullups Then 3 Rounds for Time: 10 Burpees 20 KB Romanian DL (35/53#) Max TTB Cooldown: 25 GHD back extensions, roll out and stretch