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Warm up: 30’ air squats 30’ shoulder taps 30’ lunges 30’ yoga push ups Skill: Push Ups Pull Ups Death by Plank WOD 1: 21-15-9. 5 min time cap: Pull … Continued

Warm up: 3 rounds of: 30′ air squats 30′ shoulder taps 30′ jumping/ clapping 30′ yoga push ups Skill: Double Under Practrice -> progression Tabata with Double UNders WOD: 25 … Continued

Warm up: 5 Inch worm walk outs 10 shoulder taps 10 Lunge stretches 15 air squats Skill: DU practise-> Progressions withclapping. Then learning the rhythm with jump rope swingsbeside body … Continued

Warm up: 3 rounds 10 Burpees 10 Squat reach 10 Scap push ups Skill: 20 Scorpion 20 20 Eagles 20 20 Hollow rock 20 20 Hollow arch 20 1 min. … Continued

Warm up: 3 min. Double Unders 10 Scap push ups 10 Yoga push ups 5 Normal push ups Skill: Pike push up Handstand hold Handstand Walk WOD:12 Min AMRAP 10 … Continued

Warm up: –      3 min jump rope progressions to Single Unders 3 round for quality of: 30 single unders 15 shoulder taps 5 burpees Skill: Double unders progression without rope … Continued

Warm up: 2 Tabata’s with Sphinx To Plank Push-Up/ Planking and Rope Skipping WOD 1: Dead by Push-Up (10 min.), so first minute 2, second 4, 6, 8, …, 20. … Continued

Warm up: Double Unders practice Practice: Double Unders Push-Ups WOD: 12 min. AMRAP 10 Push-Ups 15 Lunges 20 Double Unders (or 10 Double Unders & 10 Single Unders or 80 … Continued

Warming up: Mountain Climbers Air Squats Murph (within 50 min.): (split the exercises in between however you want) 1 mile (1.6 km) run 100 Sit-Ups (instead of Pull-Ups officially) 200 … Continued

Warm up: 3 rounds of 14 Lunges 8 Yoga Push-Ups 8 Squat and reach WOD: 20 min. AMRAP, on every minute 3 Burpees! 5 Push-Ups 10 Sit-Ups 15 Air Squats … Continued

Warming up: 3 sets of: 3 Book Turkish Get Up, Left 6 Hip Hurdles (x2 for each side) 3 Book Turkish Get Up, Right 6 Hip Down Push-Ups 3 rounds … Continued

Warm up: 3 rounds of 8 Scorpions 8 Eagles 8 Pass Throughs 2 sets of: 6 Hamstring Bridges 6 Good Mornings 8 1/4 Squat Jumps 8 Scap Push-Up from Elbow … Continued

Warm up: 3 sets: 10 leg swings forward, each side 10 leg swings lateral, each side 10 calf raises 2 sets: 10 m. Running skips10 m. karoake drill5 Y’s, T’s, … Continued

Warm up: Full body Cars 2 sets: 4 TGSU, right 20 Sec Split squat, hold right 4 TGSU, Left 20 Sec Split squat hold, Left 10 – 15 Sec Iso … Continued

Warm up – 3 sets : 45 Sec Couch stretch, each  45 Sec Cobra 45 Sec Dragon pos, each side 3 Rounds: 2 Figure 8 jumps, each side 5 Push ups  … Continued

Warm up: 5 min. for quality 10 Pass throughs 5 Reach and roll 5 Threading the needle, each side Practice: 3 sets 10 alternatng over the hurdles 8 scap push … Continued

WOD: 10 min AMRAP 30 Dead Lifts 20 Set Ups 10 Front Squats