Warmup: ROM, dynamic stretches, 15 Pushups, 15 sit-ups, 15 jumping pull-ups Strength: Bench Press Warmup to 80% 10 sets of 3 reps WOD: AMRAP in 20 minutes 20 – Wall Ball Sit ups 15 – Burpees 10 – Prison cell push-ups 5 – Pull-ups Cooldown: Roll out and stretch

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD: 4 Rounds for time 15 burpee box jumps 20 Wall Ball sit ups 25 Back extensions 400m run Endurance Athletes workout will be on the board. Cool down: cat and cow stretches, more »

Warmup: ROM, Dynamic stretches, 10 x banded pass through’s and pull aparts 10/ea leg swings 800m Run WOD: 15 Min AMRAP 15 Pullups 10 Sumo Deadlifts 200 m Run Rest 2:00, then 15 Min AMRAP: 10 Wall Ball sit-ups 20 Back extensions 30 Lunge + Press, alt Cool down: Roll & Stretch  

Warmup: ROM, dynamic stretches, 10 burpee broad jumps, 15 sit-ups, 15 superman a WOD: 4 Rounds for time 15 burpee box jumps 20 Wall Ball sit ups 25 Back extensions 400m run Cool down: cat and cow stretches, roll out IT bands

Warmup: ROM, dynamic stretches, 15 Pushups, 15 sit-ups, 15 jumping pull-ups Strength: Bench Press Warmup to 80% of your 1 RM, then 10 sets of 3 reps with 20X tempo, rest 1 minute between sets WOD: AMRAP in 20 minutes 20 – Wall Ball Sit ups 15 – Burpees 10 – Prison cell push-ups 5 more »

Warmup: ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 front squats, 5 split jerks with bar or PVC Strength: Clean + Jerk, deload 5/5/5 @ 40/50/60% 1 RM WOD: Just working on the odd minutes complete: 100 Ball Slams 75 Wall ball sit-ups (20/14#) 50 Push Press (65/45#) You will work for 1 minute, more »