Warmup: ROM drills, 10 pullups, 10 dive bombers, 30 sit ups WOD: 21-15-9 Back Squat (95-135/65-95# – same bar for all squats) DB Floor press (35-45/25-35#) 15-12-9 Front Squat TTB 12-9-6 OH Squat Pull-ups Cool down: Roll out chest and shoulders with lacrosse ball, stretch

Warmup: ROM, dynamic stretches, 400m Run, 50 4ct Mountain climbers, 25 dips WOD: 3 Rounds of 20 Wtd Russian Twists (Aka Mason Twists) (15-25#) 10 KB Romanian Deadlift (35-53#) Rest 2:00 then: 15:00 AMRAP 100m Shuttle Sprint 4 x 25m (5.5 lines in the alley) 15 Deficit Push ups (Hands on 25# plates, get your more »

Warmup:  ROM, 20 diamond pushups, 20 sit ups, 25 squats Strength:  Back Squat 10 x 5 @ 75% WOD: For time 50 Wall balls 40 KB Swings 30 Hand release push ups 20 TTB 10 Over the box burpees then 3 x 200m sprints, 1:00 rest 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 20 TTB 30 Back extensions 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 20 TTB 30 Back extensions Cooldown: roll out and stretch

Warmup: ROM drills, dynamic stretches, :30 squat hold, 10 squats Strength: Back Squat 10 x 3 @ 80% 1RM 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, 400m run, 25 sit ups WOD: 3 Rounds for time of: 500m Row 15 TTB 400m Run 10 Ring dips Cool down: 50 4-ct flutter kicks, 50 super mans

Warmup: ROM, dynamic stretches WOD: 5 Rounds for time: 1:00 Handstand Hold 7 Hip Extensions (no momentum) 14 Back Squat 21 TTB 400m Run Cooldown: Roll out and stretch

Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Bent Over Rows Work: 10 x 3 @80% 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, dynamic stretches, 15 good mornings, 15 Front Squats Strength: Front Squat 10 x 3 @ 80% WOD: 20 minutes AMRAP 3x handstand pushups 5x burpees 7x toes to bar 10x squats Cooldown: Roll out and stretch