Warmup: ROM drills, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Rack lunges (95/65#) 15 TTB Roll out and stretch

Warmup:  ROM drills, dynamic stretche, 1 min low squat hold, 10 PVC dislocates, 10 cleans with bar WOD: For time: 60 Cal Row 50 TTB 40 Wall Balls 30 Hang Power Cleans (95/65#) 20 Ring Dips 10 Burpees Cooldown:  Roll out and stretch

Warmup: ROM, dynamic stretches, 400m run or 500m row WOD: 60 Sit ups 50 Push Press (45/35#) 40 Lunges 30 Toes to Bar 20 Ring Dips 10 Hand Stand Push ups Cooldown: plank variations – 3 Rounds of 10 x knee taps, each side; 10 x knee to elbow, each side; 10 x opposite knee more »

Warmup:  ROM drills, dynamic stretches, 50m butt kicks, 50m high knees, 100m karaoke (50m ea side) WOD:  5 Rounds 30 Double unders 100m Farmers carry (AHAP) 15 TTB Cooldown:  Updog/downdog/walk the dog.  Focus on calf/achilles stretches and when rolling out.

Warmup:  ROM, dynamic stretches, Strength:  Bench Press, deload Work – 5 x 3 @ 65% 1 RM, with 60 – 90 seconds rest between sets WOD: 50 Wall Balls 40 KB swings 30 HRPU’s 20 Burpee Over the Box Jumps 10 TTB 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, dynamic stretches, 20 Hollow to Arch swings on bar, 10 jumping squats WOD: In any order, complete the following for time: 150 Squats* 50 Pullups* 75 GHD situps* 50 TTB* 150 Lunges, alternating* 50 Ring Fallouts* 500m Row x 2* *10 burpees upon completion of each exercise. Get through all reps before moving more »

Warmup:  ROM, dynamic stretches, lateral lunge with lateral and medial reach x 5 each side, 15 jumping squats, 800m easy pace run WOD: 10 Minute AMRAP 10 Pullups 30 Double Unders rest 3 minutes, then 15 Min AMRAP: 10 TTB 20 Box Jumps 30 Hand Plank Shoulder Taps Cooldown: Frog hip rocks x 10, low more »

Warmup:  ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 400 m run Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you rest for more than 5 sec the more »

Warmup: ROM, dynamic stretches, 400m run, 5 stink bugs, 10 dips, 15 push-ups, 20 sit-ups WOD: 20 min AMRAP 5 handstand push-ups 10 TTB 15 elevated dips 20 back extensions Cooldown: roll and stretch