Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press Warmup to 65% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls 15 Bent Over Rows 250m row or 200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup: ROM, dynamic stretches, 10 of each: Banded Good mornings, Squats, Sit ups, Mountain climbers, Knee sit throughs, Clamshells R/L Strength:  Deadlift Warmup to 65% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 3 Rounds for time: 12 SDHP (95/65#) 24 Wall Balls 12 Bulgarian Split Squat (95/65#) more »

Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat, deload week Work: 5×5 @ 65% (Light weight) WOD: AMRAP 20 minutes: 200m Run 15 Wall balls 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press 5 x 3 @ Moderate weight WOD: 25:00 AMRAP 10 Wall Balls 10 Flag Push ups 10 OH Lunges, alt 10 KB Swings 10 Box Jumps 200m run Cooldown: Roll out and more »

Warmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Flag Pushups, Hollow hold, Arch hold Strength: Strict Press 5 x 5 Moderate weight WOD For time: 30 Wall Balls 30 Kettlebell Swings 60 Box Jumps 30 Kettlebell Swings 30 Wall Ball Shots Cooldown: Stretch and roll out

Warmup: ROM, dynamic stretches, 4 x :20 Jumping jacks, squats, pike push ups, tuck ups WOD: AMRAP in 20 minutes 25 Wall Balls 18 Alternating Dumbbell Snatches 12 Toes-to-Bar or Toes to KB Cooldown: yogi squat, lizard lunge, hamstring stretch, pigeon, spinal twist

Warmup:  ROM drills, dynamic stretches, 10 burpees, 2:00 jump rope WOD: 5 Rounds for time: Run 400 meters 30 box jumps 20 Wall balls Cooldown: banded stretches of shoulders and hips

Warmup: ROM, dynamic stretches, 30 jumping jacks, 20 squats, 20 plank shoulder taps Strength: Back Squat or Goblet Squats 10 x 3 :30 rest WOD: 20:00 AMRAP 30 Wall Balls Or KB Swings 20 lateral lunges, alt 10 GHD Sit ups or V-Ups 500m Row or 400m Run Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 3 rounds of 10 GHD sit ups, 10 lunges 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, do lunges. Wall Balls 20 lunges Cooldown: Pick and ab circuit from the board. Roll more »

Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat, deload week Work: 5×5 @ 65% WOD: AMRAP 20 minutes: 200m Run 15 Wall balls 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders