Warmup: ROM drills, 30 sec squat hold straight into 10 squats x 3 Strength: Back Squat 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, go through each of the eight movements from the WOD, do 8 reps of each Strength: Bent Over Row 10 x 5 @ 75% 1RM  :60-:90 rest between sets WOD: On an 16-minute running clock, perform 1 minute each of: Squats rest 1 minute Push-ups rest 1 minute 20-inch box jumps more »

Warmup: ROM, dynamic stretches, 10 banded pass thru’s, 10 banded pull-aparts, 10 leg swings, each leg, 4oom run – do 15 jumping squats at the turn around point. WOD: DB/KB Thrusters for 1:00, then For time 21 Pullups, 9 Wall Balls, 400m Run 15 Pullups, 15 Wall Balls, 400m Run 9 Pullups, 21 Wall Balls, more »

Warmup: ROM Drills, dynamic stretched, 15 inchworms, 30 high knees, 30 butt kicks, 15 Good mornings with bar WOD: 5-10-15-10-5 of Deadlift (205/155#) Wall ball (20/14#) Box Jumps (24/20″) Scale DL weight as needed Cooldown: 50 toe touches, roll and stretch

Warmup: ROM, 400m run, 15 ring rows, 20 pushups, 25 sit-ups WOD: For time: 1500m Row 150 Wall Balls (20/14#) Cool down: 25 GHD sit-ups x 2. Roll and stretch

Warmup: ROM Drills, 15 inchworms, 30 high knees, 30 butt kicks, 15 Good mornings with bar WOD: 25-20-15-10-5 of Deadlift (205/155#) Wall ball (20/14#) Scale DL weight as needed Cooldown: Do an ab circuit from board, roll and stretch

Warmup: ROM drills, 3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets Strength: Bench Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% WOD 5 min clock: 25 banded push ups 400 m row Max squats in remaining time Rest 1 min 5 min clock 25 kettle bell swings 500m row more »