Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press 10 x 3 @ 75% 1RM with :60-:90 rest WOD: 25:00 AMRAP 10 Wall Balls 10 Flag Push ups 10 OH Lunges, alt 10 KB Swings 10 Box Jumps 200m run Cooldown: more »

Warmup: ROM, dynamic stretches, 1:00 jump rope, 15 banded pull apart, 15 banded lat pull downs, 15 jumping squats Strength: Front Squats 10 x 3 @ 75%, rest :60-:90 WOD: 4 Rounds 10 Pullups 20 Cal Row 30 Wall Balls Cooldown: :45 each of pigeon, low lunge, lying side twist

Warmup: ROM drills, dynamic stretches, 15 DB side bends, 20 WTD sit-ups, 20 supermans Strength: Bent Over Rows Warmup to 75% Work:  10 x 3 reps with 60-90 seconds rest between sets WOD: 20 min AMRAP 15 Atomic Situps 20 Wall Balls 500m Row Cool down: roll out, stretch

Warmup: ROM, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 Wall balls 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.

Warmup: ROM drills, 30 sec squat hold, 10 squats, 10 squat and reach, 10 slow mountain climbers Strength: Back Squat Work: 10 x 5 @ 75 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, 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 200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

Strength:  Deadlift Warmup to 65% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Wall Balls 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches (15/10#) Cooldown:  Updog/downdog x 5, roll out

Warmup: ROM, dynamic stretches, 200m run, 20 over the block burpees WOD: “Kelly” 5 Rounds 400m run 30 Box Jumps 30 Wall Balls Cooldown: Roll out and stretch

Warmup:  ROM, 20 diamond pushups, 20 sit ups, 25 squats Strength:  Back Squat 10 x 5 @ 75% WOD: For time 50 Wall balls 40 KB Swings 30 Hand release push ups 20 TTB 10 Over the box burpees then 3 x 200m sprints, 1:00 rest Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Leg raises 10 KB Swings 15 Burpees 10 Wall Balls 5 box dips Cooldown: Roll out and stretch