Warmup: ROM, Dynamic stretches, 10 burpees, 20 squats Strength: Front Squat Max 5 x 1 working up to a new heavy 1 rep max WOD: 16 min AMRAP 6 Walking Lunges 4 V-Ups 2 Dumbbell Thrusters (2×50/35 lb) 12 Walking Lunges 8 V-Ups 4 Dumbbell Thrusters (2×50/35 lb) Continue with this pattern, adding 6 Walking more »

Warmup: ROM, Dynamic stretches, 10 burpees, 20 squats Strength: Front Squat Max 5 x 1 working up to a new heavy 1 rep max WOD: 16 min AMRAP 6 Walking Lunges 4 V-Ups 2 Dumbbell Thrusters (2×50/35 lb) 12 Walking Lunges 8 V-Ups 4 Dumbbell Thrusters (2×50/35 lb) Continue with this pattern, adding 6 Walking more »

Warmup: ROM, Dynamic stretches, 10 burpees, 20 squats Strength: Front Squat Max 5 x 1 working up to a new heavy 1 rep max WOD: 16 min AMRAP 6 Walking Lunges 4 V-Ups 2 Dumbbell Thrusters (2×50/35 lb) 12 Walking Lunges 8 V-Ups 4 Dumbbell Thrusters (2×50/35 lb) Continue with this pattern, adding 6 Walking more »

Warmup: ROM, Dynamic stretches, 10 burpees, 15 setups, 20 squats Strength: Front Squat Max 5 x 1 working up to a new heavy 1 rep max WOD: 16 min AMRAP 6 Walking Lunges 4 V-Ups 2 Dumbbell Thrusters (2×50/35 lb) 12 Walking Lunges 8 V-Ups 4 Dumbbell Thrusters (2×50/35 lb) Continue with this pattern, adding more »

Warmup: ROM, dynamic stretches, 3 rounds of 3 Min AMRAPs of 15 sit ups and 10 lunges, rest 2 minutes between each round WOD: Run or row for 30 seconds50 Goblet SquatsRun or row for 30 seconds40 Walking LungesRun or row for 30 seconds30 GHD sit upsRun or row for 30 seconds20 Jumping PullupsRun or more »

Warmup: ROM, dynamic stretches, WOD: 30 MIN AMRAP: 14 Walking Lunges 14 Heel Raised Squats 14 OH Tricep Extensions 14 KB Swings :60 Wall sit with Goblet Hold * if you break the wall sit you must do 20 burpees

Warmup: ROM, dynamic stretches, 20 Good mornings with bar, 800m run Strength: Deadlift, De-load 5 x 5 @ 65% WOD: 21-18-15-12-9-6-3 Walking lunges Thrusters (65/95#) Pullups Knees to Elbow Cooldown: Mobilize shoulders with bands, roll out and stretch

Warmup: ROM, dynamic stretches, 30-20-10 of Wall balls and good mornings with bar Strength: Deadlift 10 x 1-3 @ 90% Try to start off with triple sets, as you tire, drop to double or single sets. Rest 60-90″ WOD: 2 Rounds for time 10 Hang Power Cleans (65-95/95-125#) 50 Walking Lunge steps 100 Double Unders more »

Warmup:  ROM Drills, dynamic stretches, 500m row Strength: Front Squat 10 x 3 @ 80% WOD: 5 x 5 Hang Power Cleans (70% FS Max) 15 wall balls (20/14#) 50m walking lunges 15 wall balls 5 x 5 Back Squat (70% 1RM) 15 Wall balls Cooldown: 25 GHD situps, roll and stretch

Warmup: ROM drills 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time 1 mile run 100 Kettle bell Figure 8’s 100m Slam ball toss and Run 100 air squats 100m walking lunges Work on skills, roll out and stretch