Warmup: ROM, dynamic stretches, 400 m run WOD: “Dirty Thirty” For time: 30 Box Jumps 30 GHD Sit-ups 30 Kettlebell swings (53/35#) 30 Walking lunges, steps 30 Toes to Bar 30 Back Extensions 30 Wall balls 30 Burpees 30 Squats 30 Shuttle Run Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press5 x 8 @ 75% WOD: 25:00 AMRAP10 Wall Balls10 Flag Push ups, alt10 OH Lunges, alt10 KB Swings10 Box Jumps200m run Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 40 High knees, 20 Mountain Climbers (Slow), 10 Squat and reach, 20 banded Squat walk, each side, 10 Flag Push ups Strength: Deadlift5 x 8 @ 75% WOD: “Pandemic”Number of reps x 1,2,3…10…3,2,1 1 Burpee2 Mountain Climbers3 Sit ups Cooldown: childs, pigeon, saddle, twist and reach

Warmup: ROM, dynamic stretches, 10 Flag push ups, 10 Pike push ups, 10 Knee Sit throughs, 20 Squats, 20 Sit ups, 20 Clamshells, banded. R/L Cooldown: Roll out and stretch

Warmup: ROM, Dynamic stretches, 200m run WOD: KB Tabatas 8 sets of Chest high KBS :20/:10 400m Run 1:00 Rest 8 sets of KB Clean and Press (Alternating) 400m Run 1:00 Rest 4 Sets of KB Around the world – Left 4 Sets of KB Around the world – RIght 400m Run Cooldown: Roll out more »

Warmup:ROM drills, dynamic stretches500m Row or 400m Run WOD: 2 min plank45 sec side plank, each side 20 WTD sit ups (at least 10#)20 dive bombers 40 cal row40 GHD Back extensions 60 leg levers60 arm haulers 80 4 ct flutter kicks80 Supermans 2 min wall sit

Warmup: ROM drills, dynamic stretches, 100m high knees, 100m sprint x 4 WOD: 4 Rounds 20 KB swings20 GHD sit-ups20 box jumps Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches,:30 each – Squat hold, pike pushups, bird dogs, slow mountain climbers, sit ups then :30 clamshell – right, banded if possible:30 clamshell – left, banded if possible Strength: Bent Over Rows5 x 8 @ 75% WOD: EMOM for 24:00 Minute 1: 15 Russian KB swingsMinute 2: 20 abmat situpsMinute 3: 6 more »

Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat Work: 5 x 8 @ 75% WOD:AMRAP 20 minutes:30 KB Swings20 KB Single leg DL, alternating10 Toes to BarCooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM, dynamic stretches, 800m run, 10 jumping pull-ups, 15 burpees WOD: Half of “Barbara”. Complete 2.5 rounds of: 20x pull ups30x push ups40x sit ups50x air squats *Rest 3 minutes between each round.