Warmup: ROM, 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, 800m run – easy pace, 15 balls slams WOD: Partner WOD! Partner A runs one 400M SprintPartner B does AMRAP Wall Balls until A gets back.Switch and repeat. Each person only runs once and does Wall Balls oncePartner A runs 400 MPartner B does AMRAP Jumping Squats until A returns.Switch and repeat.Again, each more »

Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat, deload week Work: 5/5/5 @ 40/50/60% 1 RM 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 drills, Junkyard dog, Burgener Warmup, Max strict pullups or (15 Supine Ring Rows), 25 Hand release push-ups, 25 sit Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1 RM WOD:  20 min AMRAP: 20 Wall Balls (20/14#) 8 Snatch Deadlift (90% of Snatch) 200m run.  (sprint 100m, then moderate more »

Warmup:  ROM drills, max pullups or 25 ring rows, 25 push ups, 25 situps, 500m row 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 more »

Warmup: ROM Drills, 10 good mornings, 10 straight leg Deadlifts Strength: Find your 1RM of Deadlift 5/5/3/1/1/1/1/1 WOD: 20 Min AMRAP 20 Wall balls 15 Floor KB press 100m Sprint Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup:  ROM drills, 15 arm circles (small to big, big to small), 15 jumping jacks, 30 high knees, 30 butt kicks WOD:  For time 800m run 30 Wall Balls 400m run 40 GHD sit ups 200m run 50 Double Unders Cooldown: 50 ab mat situps, 50 supermans, roll and stretch.  Pin point sore areas and more »

Warmup:  ROM drills, 10 burpee broadjumps WOD:  Teams of 2: 400m run 80 KB swings 400m run 80 wall balls 400m run 80 push ups 400m run Run as a team, when one teammate is working the other holds the bottom position of an air squat, as soon as the teammate stands switch RX: 53/35, more »

Warmup:  ROM drills, 15 straight legged dead lift, 250m row Strength: Deadlift De-load Work: 5/5/5 @ 40/50/60% 1RM WOD: “Kelly” 5 Rounds for time: Run 400 meters 30 box jump, 24″ 30 Wall ball shots, 20# Cooldown: banded stretches of shoulders and hips

Warmup:  ROM drills, 1 min low squat hold, 10 PVC dislocates, 10 cleans with bar WOD:  A taste of 14.4 For time: 60 Cal Row 50 TTB 40 Wall Balls 30 Cleans (95/65#) 20 Ring Dips