500 Meter Run

Warm-Up

10 KBell Deadlifts

10 Hanging Knee Tucks

WOD (10-12)

7 minute AMRAP

7 SDHP

7 Push Ups

Recovery

IYT Series

Corner Push Ups

400 Meter Run

Warm-Up

10 Squats

10 Shoulder Press

10 Hanging Knee Tucks

WOD (10-12)

3 Rounds

10 Front Squat

20 Anchored Situps

Recovery

IYT Series

Forearm Wall Stretch

Straddle Stretch on Wall

Corner Push Ups

R0w 500 Meters

Warm Up Sets

10 Reps   Seated Dumbbell Good Morning

10 Reps   Bar Back Squat

15 Reps   Sit Ups

WOD

5 reps at 95

5 reps at 105

5 reps at 115

5 reps at 135

5 reps at 155

20 Reps at 85

Recovery

Hamstring Stretch

Quad Roll with Barbell

300 Meter Row

Warm-Up

10 Box Jump

10 sit-ups

10 Ring Row

Skill

Deadlift

Press

WOD

Start with a 200 Meter Run

10-8-6-4-2

Deadlift

DB Press

Then finish with a 200 Meter Run

Recovery

Cobra Pose

Straddle Stretch on Wall

400-meter Run

Warm-Up

10 Deck releasing pushups

10 K.Bell Swings

10-second scapular holds on the pullup bar

Skill

Push Jerk

WOD

Cindy

5 Pull Ups

10 Push Ups

15 Squats

Recovery

Deep Squat on the Wall

Banded Distraction

200 Meter Run

Warm-Up

10 KB Sumo Deadlift High Pull

10 Box Jumps

50 Foot Bear Crawl

Skill

Power Clean / Power Snatch

WOD

3 Rounds

200 Meter Run

10 Deadlifts

7 Box Jumps, 7 Box step Ups

Recovery

Cobra Pose

Calf Stretch

2-minute Jump Rope

Warm-Up

PVC Prep Warm-up

Pass Thru

Dislocates

Front Rack Elbow Lifts

Skill

Overhead Squat

Burgener Warm Up

WOD

50 Double Under

10-8-6-4-2

Overhead Squat

Burpees

50 Double under

Recovery

Lacrosse Ball Upper Back

Calf Stretch on Pole

–

500 Meters Run

Warm Up

5 inchworms with a push-up

10 K.Bell Deadlifts

10 Jumping Pull-ups

Skill

Handstand Intro

WOD

Tabata Couplet

Sumo  Deadlift High Pull

Push Ups

Recovery

Band Stretch Lats

Band Stretch Back

R0w 500 Meters

Warm Up Sets

10 Reps   Seated Dumbbell Good Morning

10 Reps   Bar Back Squat

15 Reps   Sit Ups

WOD

5 reps at 135

5 reps at 145

5 reps at 155

5 reps at 165

5 reps at 175

20 Reps at 115

Recovery

Foam Roll Quads

Pigeon Pose

Run 500 Meters

Warm Up

3 Rounds

10 Box Jump

10 Push Press

10 Sump Deadlift High Pull

Skill

Med Ball Clean

WOD

4 Rounds

2 Power Cleans / 1 Jerk -repeat 6 times

200 Meter Run

Recovery

Hamstrings – Barbell Roll