https://www.youtube.com/watch?v=44fZ04P5JxU 12:00 of continuous movement 10 pcv/broomstick prime behind the neck press 5/5 thoracic twists 20 plank shoulder taps  10/10 single arm rows 10 alternating lunges 5/5 tipping birds  supersets 10/10 crossbody low to high chop 5/5 seated elevator press  Rest 1:00 – 1:30 HOME GYM/DB/KB: 25:00 amrap: 10 kB/dB pull throughs  15/15 single arm

WARM UP: https://www.youtube.com/watch?v=ZqAZVIa08E8 3 rounds 8 pvc pass through 8 pvc twists  8/8 DB/KB/odd object strict high pull 8 kneeling strict press  :30 downward dog 8 alternating lunge to instep 8 air squats HOME GYM / DB/KB/MB: 7:00 amrap  7 dumbbell hang clean and jerk 7 DB/KB goblet squats 7 lift hand push ups (if

WARM UP: https://www.youtube.com/watch?v=CUbOk1Zzng8 10:00 of continuous work 20 line jumps ( forward/side to side ) 5 slow push ups 5 perfect push ups 5 temp squats (3331) 5 air squats 5 jump squats 10 straight legged sit ups 3 X 16 alternating pistols Pistol practice HOME GYM: 5 rounds  ( 19:00 ) 3:00 amrap 3

WARM-UP: https://www.youtube.com/watch?v=MYdG9g2d_Bc 2 Rounds: 200m Run (:30 out/:30 back) 8 Burpee Broad Jump 15 Good Morning with Object 5 Part Hip HOME GYM: 7 Rounds For Time: 200m Run (:30 out/:30 back) 6 Clean and Jerk (135/95) 15 Bar Facing Burpees DB/KB/MB: 7 Rounds For Time: 200m Run (:30 out/:30 back) 8 Dual Dumbbell Hang

WARM-UP: https://www.youtube.com/watch?v=RM4MgG0mFkg (9:00) 1:00 Start off with a few ankles and dynamic calf stretching in downward dog position 8:00 continuous movement 6/6 single arm strict high pull 6/6 single arm strict press 3 inch worms 10 reverse lunges 20 double unders/penguin jumps (20:00 wod) HOME GYM and DB/KB/MB: 8:00 amrap 2 single dumbbell reverse lunge

WARM-UP: https://www.youtube.com/watch?v=6ASaJ8zSkpM 400m run (1:00 out/1:00 back) 1 Set of fence drills 3 rounds: 8 Lunge to instep 8 Side lunges 8 Squats 8 Wall squats  20 front loaded lateral monster walks 15 Pelvic Raises (both, left, right) HOME GYM: 16:00 amrap 400m run (1:00 out/1:00 back) 8 Devils Press  12 Box Jumps *Devil press

WARM-UP: https://www.youtube.com/watch?v=K5EmP1WEcMI 30 Jumping Jacks  30 Seal Jumps  30 Mountain Climbers 30 Good Morning with Object 30 Bent Over Row with Object 30 Shoulder Press with Object 1:00/1:00 Pigeon Stretch 1:00/1:00 Couch Stretch 20 Thrusters with Object HOME GYM: AMRAP in 10 min: 10 Thrusters (95/65) 10 Bent Over Row  *use the same Barbell/weight for

WARM-UP: https://www.youtube.com/watch?v=Tp38mF5wOy4 3 rounds: 2 wall walks + 6 shoulder taps 10 plank to downward down toe taps 15 PVC or Broomstick Good Mornings – High speed ——————————- 1:00/1:00 Hamstring Stretch on Ground :30/:30 Pec Stretch on Ground ——————————- 8:00 of Handstand Practice HOME GYM: 21:00 EMOM M1: 21 Glute Bridges M2: 15 Hanging Leg

WARM-UP: 2 rounds: 40 high knees in place 40 butt kickers in place 10 fence drills (all 3 positions) 15 air squats 10 push-ups HOME GYM: 3 rounds for time: 100 double unders/penguin jumps 15 Front Squat (135/95) 50 Mountain Climbers   35 Push-ups DB/KB/MB: 3 rounds for time: 100 double unders/penguin jumps 15/15 Single Arm

WARM-UP: 3 rounds: 200m run (:30 out/:30 back) 8 reverse lunges 8 reach throughs 3 burpees *mark this turnaround point for the workout HOME GYM: Every 5 min for 25:00 ( 5 rounds ) 200m Run (:30 out/:30 back) 10 Front Rack Lunges (135/95) 15 Burpees *if you don’t have a Barbell you could use