Warm-Up: 400m run Strength: 3 Rounds 10 Bulgarian Split Squats (each leg) 10 Step Ups (Right) 10 Step Ups (Left) 20 Glute Bridges Met-con: 15 min AMRAP 20 lighter KB/DB Swings 20 jumping pull-ups 20 sit-ups Run 400 Meters Rest 1 minute

Warm-Up: 10 lunge and twist 10 pushups 20 jumping jacks 2x Strength: 3 Rounds of: 10 Underhand Pull-ups 15 Skull Crushers 10 Alternating DB Curls per side 15 Standing Tricep DB Extensions 20 sec superman pulsing   Workout: 10 Power Cleans 10 Push Press 10 Goblet Squats 10 Burpees Rest 30 seconds 8 Power Cleans 8 Push Press 8 Goblet [...]

Warm-Up Partner med ball run Strength 5 Sumo Deadlifts 1 min Elbow Plank 3 Rounds Met-Con PARTNER WOD: 1 person running 200meters while 2nd person is accumulating In/Out Deadlift tap downs reps. Continue switching back and forth until you get to 100 reps as a team. 1 person running 200meters while 2nd person is accumulating opposite toe touch reps. Continue [...]

Warm-Up KB Warmup   Workout #1 4 min Tabata Kettlebell Swing 4 min Tabata Push Press 4 min Tabata KB Hang power clean 4 min tabata Pushup   Workout #2 20 hollow rocks 20 knee to nose 20 side plank hip taps each side  

Warm-Up Line Drills Strength 3 Rounds of: 15 Bench Press 15 DB Flyes 15 Bent Over Rows 15 Dips 15 Push-ups 15 Banded Face Pull Aparts Met-Con “Luke” 6:23 “Be glad in that day and leap for joy, for behold, your reward is great in heaven” 40-30-20-10 reps for time of: Sit-Ups Double-unders 

RESTORE DAY!

Warm-Up: KB Warm-Up Strength: 4 Rounds 10 RDLs per side 15 Side Bends per side 10 one legged glute bridges per side 15 Penguins per side Met-con: 12 Min AMRAP 20 Wall Balls 20 Alt DB Snatch    

Warm-Up: 400m Strength: 5 minute Ab rotation Metcon: 4 rounds of: 300-m run 20 DB front squats 100-m farmers carry 20 DB Push Press 30 sec rest  

Warm-Up 400m Run Strength 10 Deadlift 1 min Weighted Elbow Plank 5 Rounds Metcon 45/15 sec work/rest rotations SDHP Sit-up Thruster Opposite toe touches    

Warm- Up KB Warm-Up Strength 10 DB Snatch per side 10 Push Press 10 side plank K2E + T2F each side 5 Rounds Metcon “FROG” (Fully Rely on God) You are already good enough. Don’t get negatively competitive. Stay in your lane, work, and “FROG”! For Time 30-25-20-15-10 KB Goblet Squats KB Swings 100 single jump ropes after each set [...]