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Warm-up2 Rounds:20 Good mornings20s Bottom of squat hold with calf raises20 Alt. reverse lunges20s Bent over row hold Strength4 Rounds:8-10/side Staggered stance deadlifts10-12 Weighted calf raises12-14 Shrugs, Into….Hold weight for 20-45s WODAMRAP in 20 minutes:30 Wallballs30 KB Swings30 Calories or 90s of cardio30 Box jumps

Warm-up15 minutes:3 minutes cardio10 Up to down dog + renegade row Strength3 Rounds:5 Cannon ball rows @10X530-45s Active hang10 Explosive seated band row @12X015-30s Extended plank hold60s Dynamic up to down dog WOD1 min on, 1 min off x4 sets:7 Bent over rows5 Shoulder to overhead3 Burpees over the bar

Warm-up2 Rounds:30 Walking lunge steps60 Skips20 Dynamic groiners60 Air jog steps Strength4 Rounds:6-8/side Rear foot elevated split squats @22X2, Into…12-16 alternating Jumping lunges90s Active rest WODAMRAP in 12 minutes:5 DB Devil’s squat clean10 Push-ups on DBs10 DB Front rack walking lunges50 Double-unders

Warm-up20 minute:10 Thoracic bridge10 Steps forwards crab walk10 Steps backwards crab walk10 Inchworm push-ups10 Steps forwards elephant walk10 Steps backwards elephant walk10 Candle sticks10 Steps forwards bear crawl10 Steps forwards bear crawl StrengthEMOM x161. 30s Hollow hold into 30s Weighted sit-ups2. 20 seconds Bench dips into 20s Chair/Ground tuck hold3.

Warm-up8 minutes, ascending ladder, 2-4-6-8-Etc. reps of:RDLWallballKettlebell swing Strength20 minutes, building:7 Box jumps, standing as far away from your box as comfortable3 Vertical jumps for maximum height1 Snatch complex: 1 high hang power snatch+1 Low hang power snatch+1 Power snatch *No barbell KB Complex:5 1/2 Russian KB Swings5 Full Russian

Warm-up3 Rounds:1 minute cardio20 Band overhead press1 minute cardio20 Band high pulls1 minute cardio20/side Band front press Strength4 Rounds:6-8 DB Strict press12-16 Alt. DB curls6-8 DB Pull-over12-16 Band face-pull WODAMRAP in 6 minutes:4/side 1-arm DB Hang clean and jerk4 Weighted hand release push-ups– Rest 3 min –AMRAP in 6 minutes:4/side

Warm-up30 Alt. Sumo stance toe touch30 seconds/side Suitcase carry/hold20 Banded good mornings30 seconds/side Overhead carry/hold StrengthEvery 2 minutes x6 sets (Build for 2-3 sets then hold):4-6 Deadstop deadliftsInto…20 Low bear taps20 Hip and leg raisesRest as needed WOD3 minutes on, 1 minute off x 4 sets:1. 8 Sumo-deadlift high-pull, 4x

Warm-up2 Rounds:100 Single skips30 Band pull-a-parts20 Scap push-ups10/side Side press Strength3 Rounds:10/side 1-arm band row10 Bent over rows @10X290s Active rest+3 Rounds:10 Alt. 1-arm 3-point shoulder swing10 Strict pull-ups or Table rows @11X21 minute Double-unders practice WODAMRAP in 10 minutes:25 Alt. Renegade rows40 Double-unders50 1-arm Russian KB/DB Swings40 Double-unders

Warm up20 minutes:20 Hip swivels1 minute of 2 Groiners into 5 seconds up-dog20 Alt. Weighted side lunges1 minute Cardio20 Box step-ups1 minute of 2 Samson stretch into 5 seconds down-dog 20 Wallballs1 minute Cardio StrengthEMOM x12:1. Complex: 2 Front squats (12X0) + 4 Alt front lunges + Wall sit in

Warm up4 rounds for unbroken set, rest as needed between:3 Relax to hollow, into…3 Relax to superman, into…5 Hollow rocks x 5, into…5 Arch rocks, into…20 seconds Hollow hold, into…20 seconds Superman hold Strength 20 minute circuit:10 Ground body saw3 Wall climbs10 V-ups3 slowest Eccentric HSPU 5/side Half Turkish get