Warm up:

Fish Game!
3 Rounds:
10 hip swings
10 hip extensions
10 walking lunges
10 pass throughs
5 shoot throughs
10 long jumps

Workout of the Day:

For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift 225/185
1-2-3-4-5-6-7-8-9-10
Box Jumps 24”

Post Thoughts and times to comments.

Warm up:

400 m run

3 rounds:
10 Pass throughs
10 Russian med ball twists
10 Ring rows
10 sec L-sit on paraletts
5 Ring dips
10 Sit ups

Work out of the Day:

Bench press
1-1-1-1-1 Close grip
3-3-3-3-3 Medium grip
5-5-5-5-5 Wide grip

Post loads and thoughts to comments.

Warm up:

200 m run

3 rounds:
10 pass throughs
10 push balls
30 sec side hops (front/side/square)
10 supermans
10 v-ups
speed ladders x 3

Work out of the Day:

For time:

35 Box jumps 20”
35 Jumping pull ups
35 KB swings 35/53lbs
35 Walking lunge steps
35 K2E
35 Push press 45lbs
35 Back extensions
35 Wall balls 20/14lbs
35 Burpees
35 Double unders (140 singles)

Post thoughts to comments.

Warm up:

Fish game!

3 rounds:

10 squats
10 push ups
10 hip extensions
5 ring dips
10 pull ups
10 hollow rocks
10 box jumps

Challenge: Wall sits for time

Work out of the Day:

4 rounds for time of:

12 one arm snatch (left arm)
24 sit ups
12 one arm snatch (right arm)
24 KB/DB swings

Post thoughts to comments.

Warm up:

Fish game

3 Rounds:
10 pass throughs
10 box jumps
10 KB deadlifts
10 walking lunges
high knee skips (down/back)
butt kick (down/back)
backwards run (down/back)
10 Inch worms
speed ladder x 2

Work out of the Day:

Choose one of the following….

For time:

3 k row OR 2 mile run

Recovery: foam roll hamstrings/quads/calves

Shoulder mobility circut
Hip prep

2 Rounds:

Speed ladder x 3
10 carioca
10 iron cross
10 scorpion
10 backward roll to straddle
30 second line hops (side/forward/square)

Work out of the Day:

THIS IS NOT A TIMED WOD!

3 Rounds:

5 skin the cats
45 second plank
10 pull ups
10 back extensions
10 db floor press
3 wall walks
5 cartwheels

Cool down:  Wrist mobility series/foam roll lats & QL

Post thoughts to comments.

Warm up:

400 m run

3 rounds:
10 pass throughs
10 push balls
10 crab walks
10 russian twists w/med ball
10 walking lunges w/twist
10 bear crawl
10 hollow rocks

What an inspiration!

Work out of the Day:

3-3-3-3-3
Shoulder press

then…for time:

1000 m row
25 clean & jerks
50 KB/DB swings

Post thoughts to comments.