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

WARM-UP: 3 rounds: :30 drills of each: Jumping jacks Seal jumps Reach Throughs 3 sets: 20 glute bridge 10/10 single leg glute bridge 10/10 birddogs BODY WEIGHT: 3 Sets: 9 Front Plank to Pushup Planks – Video 1:00 Left Elbow Plank 1:00 Right Elbow Plank 15 Hollow Rocks – Video 1:00 Left Elbow Plank 1:00

SKILL: 2 sets: 10/10 single leg cone tap ankle drills WOD: 3 rounds: 400 meter run 20 slamball step up 20 burpees 20 slamball v-up 20 jumps over slamball 20 slamballs HOME WOD: WARM-UP: 800m run (or 4:00 of running) 3 rounds: 6 lunge and twist :20 plank hold :20 squat hold 5 slow air

SKILL: 3 sets: 8/8 db front foot elevated split squat 15-25 dumbbell frog pumps :30-:45 dumbbell hollow hold WOD: 3 rounds: 600 meter run HOME WOD: WARM UP: 4 rounds 200m run ( 1:00 ) 3 inch worms 5 reach through :20 handstand/downdog Bodyweight: 10 rounds :30 burpees (:30 rest) :30 pike push up (:30

WOD: “nate” 20:00 amrap: 2 ring muscle ups 4 handstand push ups 8 kettlebell swings   HOME WOD: WARM UP: 2 rounds 10 alternating cossack squats 5 burpees 10 speed skaters 10 push-ups 10 fast feet WOD: 5 rounds for time 17 speed skaters 17 push ups 50 fast feet ( double reps )