Warmup:  ROM drills, dynamic stretches, 200m run, 20 plank shoulder taps, 15 dips WOD:  20:00 AMRAP 400m run 10 Ring Dips 15 Plank hip dips, ea 10 Push-ups 20 Squats Cooldown: shoulder and hip stretches, roll out

Warmup:  ROM, Dynamic stretches, 15 squats, 10 push ups, 400m run Strength:  Front Squat – 5 x 2 @ 85% WOD: 4 Rounds 10 DB flies 12 Push-ups 14 Upright Rows 1:00 Jump rope Cooldown: Stretch

Warmup: ROM, Dynamic stretches, :30 jumping jacks, high knees, butt kicks Core: 10 x 10 Crunches, :30 rest between sets WOD: 20:00 AMRAP 30 Forward lunges, alt 30 dips 30 reverse lunges, alt 30 alt V-ups

Warmup: ROM, dynamic stretches, 1:00 deep squat hold, 400m run, 10 push ups Strength: Bench press  5 x 2 @ 85% WOD: 4 rounds 8 DB Thrusters 16 Russian twists 100m Farmers Carry 400m run

Warmup: ROM, dynamic stretches, 15 good mornings with bar, 15 Straight leg DL with bar Strength: Deadlift 5 x 2 @ 85% WOD: 4 rounds 30 Alt Step Ups or Box Jumps 20 Sit ups 10 Feet on box Pike Push ups Cooldown – Up/downdog x5

Warmup:  ROM, Dynamic stretches, 10 burpees, 15 squats WOD: AMRAPSCircuit 1 – 10:00 AMRAP 10 Jumping Squats10 Bicep Curls10 Shoulder Press Rest 2:00Circuit 2 – 10:00 AMRAP 10 Burpees10 Tricep Extensions10 Upright Row Rest 2:00 Circuit 3 – 10:00 AMRAP 30 Mountain Climbers30 Bicycles30 Sit ups Cooldown: Up/down dog x3, pigeon, low lunge, hamstring stretches

Warmup:  ROM, Dynamic stretches, :30 Jumping jacks, High knees; Butt Kicks; arm circles; squats Strength: Bent Over Row 5 x 2 @ 85% Core: 3 rounds :45 work/:30 rest Plank hold Plank Shoulder Taps Plank Side to Side toe touches WOD: legs ladder  10/15/20/25/20/15/10 Squats Lateral lunges, each Glute bridges, banded Calf raises, weighted Cooldown: more »

Warmup:  ROM, Dynamic stretches, 15 squats, 10 push ups, 400m run Strength:  Back Squats5 x 2 @ 85% WOD: Circuit – 1:00 work/:45 rest2 Rounds High kneesDB side bendsDB Push PressBurpeesToe Touches Cooldown:  Chest and back stretches

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms, 30 sec deep squat hold, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: Warm-up to 65% 1 RM 5 x 1 to find new max or heavy single WOD:4 Rounds 200m run more »

Warmup: ROM, dynamic stretches, 10 inchworms, 10 pushups, 10 burpees Strength: Bench Press, de-load5 x 3 @ 65% WOD: Circuits: 4 Rounds, :45 work/:10 transition Circuit 1: Push ups Bicep curls Upright Rows Rest 1:00 Circuit 2 Strict Press Bent over row Mountain climbers Cooldown: Up/down dog x5; pigeon :45 ea