Warmup: ROM, dynamic stretches, 10 prisoner squats, 10 pushups (hold a tight, low position for 2 counts), 200m easy pace run WOD: 4 Rounds 400m run 15 Hanging leg raises 400m run 20 Wall balls Cooldown: banded shoulder stretches (contract/relax x 3), spend a lot of time rolling and stretching the achilles and calves

Warmup:  ROM drills, dynamic stretches, 500m row, 25 situps WOD: AMRAP in 20 Mins 10 Wall balls (20/14#) 5 TTB 20 Wall balls 10 TTB 30 Wall balls 15 TTB 40 Wall balls 20 TTB  ….etc….keep adding 10 reps of wall balls and 5 reps of TTB until you get to 20 mins Cooldown: 50 more »

Warmup: ROM, 15 arm circles sm to lg to sm, 15 jumping jacks, 30 high knees, 30 butt kicks WOD: Team WOD: “Pet Rock” Partner WOD – KB cannot touch the floor If the KB touches the floor, 15 Burpee penalty 50 Reps per station – as one partner works, the other holds the pet more »

Warmup: ROM, dynamic stretches, 20 squats Strength: Back Squat, Max Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 – work up to new 1 RM WOD: 20 min AMRAP 20 Wall Balls (20/14#) 15 KB Floor Press 200m Sprint

Warmup: ROM, dynamic stretches, 15 jumping squats, 15 back extensions, 500m row Strength: Deadlift, deload 5/5/5 @ 40/50/60% 1RM WOD: 4 Rounds 20 Wall Balls (20/14#) 10 Deadlifts (175-225#/125-175#) 400m run Cooldown: 5 x 10 ab wheel, roll and stretch

Warmup: ROM, dynamic stretches, junk yard dog, Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1RM WOD: 12 min running clock, 4 x 3 min rounds Row (250/200m) 20 Wall Balls (20/14#) Rest in the remaining time between rounds Cooldown: Roll and stretch

Warmup:  ROM, 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 set is more »

Warmup:  ROM drills, max pullups or 20 ring rows, 25 push ups, 25 situps, 500m row WOD: AMRAP in 20 Mins 10 Wall balls (20/14#) 5 Toes To Bar (modify on the floor, bring feet overhead and touch toes to floor) 20 Wall balls 10 TTB 30 Wall balls 15 TTB 40 Wall balls 20 more »

Warmup:  ROM drills, 10 push press with bar, 10 squats WOD: 5 Rounds 8 Shoulder to Overhead (95/65#) 12 Kettlebell swings (53/35#) 16 Wall Ball (20/14#) Cooldown:  ab circuit,  roll out

Warmup: ROM Drills, 10 good mornings, 10 straight leg Deadlifts Strength: Find your 1RM of Deadlift Warmup – 5/5/3 @ 40/50/60% 1RM Work up to a new max – 1/1/1/1/1 WOD: 20 Min AMRAP 20 Wall balls 15 Floor KB press 100m Sprint Cooldown: Max plank hold, 50 supermans, roll out, stretch