Warmup: ROM, dynamic stretches, 200m Run, 15 jumping squats WOD: Run 400m Then 21, 18, 15, 12, 9 Wall balls (20/14#) Box Jumps (24/20″) Then 400m Run Cooldown: roll and stretch calves, shins and hamstrings

Warmup:   ROM, dynamic stretches, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: to 95% of your 1RM Work: 10 x 1 with 60-90 seconds rest between sets WOD: 4 Rounds 200m run 10 wall balls (20/14#) 5 burpees Cooldown:  Roll and stretch hamstrings and quads

Warm up: ROM drills, dynamic stretches, junkyard dog, Burgener warmup Strength: Snatch WU: 5/5/3 @ 40/50/60% 1RM Work: 5/3/1 @ 75/85/95% 1RM WOD: 3 rounds of: 9 Hang Power Snatch (65% of your 1RM) 12 Wall balls (20/14#) 21 cal row Cooldown: Roll out and stretch

Warm up: ROM drills, dynamic stretches, 10 push ups, 20 leg levers, 30 squats, 40 bicycles, 50 cal row WOD: Tabata: 8 rounds, 20 sec work/10 sec rest V up’s Back extension hollow rock Reverse Hypers Wall balls Sprint rows Box Jumps Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 pushups, 15 jumping squats WOD: 10-12-14-16-18-20 Wall balls (20/14#) Burpees Go back down to 10 if you have time left. Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press Warmup: work up to 85% of your 1 RM Work: 10 x 3 with 60-90 seconds of rest between sets WOD: 20 Min AMRAP 20 Wall balls 15 Floor KB press 200m run Cooldown: Max plank hold, 50 supermans, more »

Warm up: ROM drills, dynamic stretches, Junkyard dog, Burgener Warmup Strength: Snatch WU: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3 @ 70/80/90% 1RM WOD: 3 rounds of: 8 Hang Power Snatch 12 Wall balls (20/14#) 21 cal row Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 3 rounds of 10 GHD sit ups, 50m Farmers carry (5.5 lines and back) WOD: 20 Min AMRAP Perform as many wall balls as possible in 20 minutes. Do as many unbroken reps as you can, when you have to stop, go run the 200m. Wall Balls 200m run Cooldown: Pick more »

Warmup: ROM, dynamic stretches, 800m run, 15 jumping squats WOD: 4 Rounds: 10 Thrusters (65/55) 15 Wall Balls (20/14) 200m Sprint 2 min Rest Cooldown: roll out and stretch

Warmup:   ROM, dynamic stretches, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 1/1/1/1/1 Find a new 1 Rep Max WOD: 4 Rounds 200m run 10 wall balls (20/14#) 5 burpees Cooldown:  Roll and stretch hamstrings and quads