Warmup – ROM, dynamic stretches, :30 jumping jack, butt kicks, high knees WOD: Run 400m 50 wall balls 2:00 plank 800m Run 25 KB snatch, each side 2:00 Plank Run 400m   Cooldown:  Roll out and stretch

Warmup:  ROM drills, 15 arm circles (small to big, big to small), 15 jumping jacks, banded duck walks 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 work them well.

Warmup: ROM drills, dynamic stretches, 10 ring rows, 15 step ups, 15 med ball cleans, 200m run Strength: Bent Over Rows 10 x 1-2 @ 85% 1 RM WOD: “Kelly” Five rounds for time of: Run 400m 30 box jumps (24″) 30 wall balls (20#) Cooldown:  Roll out and stretch

Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Bent Over Rows Work: 10 x 3 @80% 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, 3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets Strength: Bench Press  Tempo: 20×1 Warmup to 75% 1RM Work: 10 x 3, with 1 min rest WOD 5 min clock: 20 banded push ups 500 m row Max pull-ups in remaining time Rest 1 min 5 min clock 20 more »

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

Warmup:  ROM drills, dynamic stretches, 25 hollow rocks, 25 arch rocks, 10 burpee broad jumps WOD: AMRAP in 20 Mins 10 Wall balls (20/14#) 10 Ring Knee tucks 20 Wall balls 20 Ring Knee tucks 30 Wall balls 30 Ring Knee tucks 40 Wall balls 40 Ring Knee tucks….etc….keep adding 10 reps of each until you get more »

Warmup:  ROM drills, dynamic stretches, 15 straight legged dead lift, 250m row Strength: Deadlift De-load Work: 5 x 3 @ 65% WOD: “Kelly” 5 Rounds for time: Run 400 meters 30 box jump, 24/20″ 30 Wall ball shots, 20/14# Cooldown: banded stretches of shoulders and hips

Warmup: ROM drills, dynamic stretches, 10 ring rows, 15 step ups, 15 med ball cleans, 200m run Strength: Bent Over Rows 10 x 1-2 @ 85% 1 RM WOD: “Kelly” Five rounds for time of: Run 400m 30 box jumps (24″) 30 wall balls (20#) Cooldown:  Roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 push ups, 15 DB side bends, 20 WTD sit-ups, 20 supermans Strength: Bench Press Warmup to 80% of 1RM Work:  10 x 3 rep with 60-90 seconds rest between sets WOD: 20 min AMRAP 15 Atomic Situps 20 Wall Balls 500m Row Cool down: roll out, stretch