Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict PressWarmup to 65% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls15 Bent Over Rows200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 front squats, w/bar Strength: Front Squat Warmup to 65% Work: 5×1 WOD: 3 Rounds 1000m row 30 KB Swings 30 Wtd Supermans Cooldown: 30 side V-ups, each side. Roll out and stretch

Warmup: ROM, dynamic stretches, 10 inchworms, 15 burpees, 20 supermans, 25 sit ups WOD: 20:00 AMRAP 15 Squats 15 Reverse Lunges, Left 15 Reverse Lunges, Right 15 Dips 15 Straight leg sit-ups Cool down: Stretch

Warmup: ROM, dynamic stretches, 5 lunge w/twist, :30 handstand hold, 1:00 jump rope WOD: 20:00 AMRAP 3 handstand pushups (Seated DB press)5 Pullups (DB flies)7 Box jumps (step ups)10 Pistols, alt Ab circuit Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 10 of everything: Squats, HRPU, Slow Mountain Climbers, Sit ups, Supermans, Hollow rocks, Squat and Reach Strength: 5 x 8 Barbell Glute Bridge (:02 iso hold at the top) WOD: 20:00 AMRAP 9 KB Deadlift 15 Ball Slams/KB Thruster 21 Straight leg sit ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 burpees, 15 squats, :30 Jumping jacks WOD: 4 rounds, 25 reps each squats tricep dips v-ups lunges, left leg plank shoulder taps lunges, right leg bicycle crunches mountain climbers glute bridges Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, :30 jumping jacks, 10 bar rows Strength: Bent Over RowWarmup to 65% 5 x 1 build up to a heavy single WOD:Run 200m 5 rounds::30 max rep Alt one-arm KB Snatch, :30 rest Run 400m 5 rounds::30 max rep pushups, :30 rest (do a different kind of pushup each round: wide; more »

Warmup: ROM, dynamic stretches, 15 butt to ball squats, sit in deep squat for 1 min. Strength: Back SquatWarmup to 65%, then work up to a new 1 Rep Max. Make sure to go below parallel.1-1-1-1-1 WOD: 15 min AMRAP 15 3-way Crunches8 Thrusters (95/65#) Cooldown: focus on IT bands, hamstrings and glutes on roller, more »

Warmup: ROM, dynamic stretches, 15 Inchworms, :30 Jumping jacks, high knees, and butt kicks WOD: 8 rounds 8 squats 8 reverse lunge, left 8 reverse lunge, right 8 tricep dips 8 v-ups 8 push ups 8 wipers 8 burpees Cooldown: Stretch

Warmup: ROM Drills, 10 push ups, 15 squats, 20 good mornings with PVC WOD: 25-20-15-10-5 ofKB Swings Wall ball (20/14#) Mason Twists Cooldown:  roll and stretch