A. Dynamic Stretches B. (For time) 1/2 mile run 50 burpees 100 reverse lunges 150 bent over rows 100 push ups 50 Dbell thrusters (Dbell...

A. Dynamic Stretches B. (For time) 750 mountain climbers *every 30 seconds = 5 v-ups C. (For Strength/ Technique) Dbell Deadlift...

A. Dynamic Stretches B. (For time) 100 Sprawls 70 Devil Rows 1 mile Run C. Static Stretches

A. Dynamic Stretches B. (For time) 100 Pike push ups or Dbell shoulder press 100 Single arm Dbell hang snatches 100 Box jumps or Step ups...

A. Dynamic Stretches B. (For Strength/ Technique) 8 sets of (2 Dbell power cleans + 4 Dbell front squats + 2 Dbell push press) C. (For...

A. Dynamic Stretches B. (Every minute for 5 minutes) 30 Spiderman lunges C. (3 rounds for time) Half mile run/ walk 42 Dbell swings 24...

A. Dynamic Stretches B. (For time) 50 Walking Lunges 50 Sprawls 250 Bicycle Crunches 50 Sprawls 250 Bicycle Crunches 50 Sprawls 50...

A. Dynamic Stretches B. (Every minute for 12 minutes) 4 single arm devil press (heavy weight) C. (For time) 21-18-15-12-9-6-3 High box...

A. Dynamic Stretches B. (For Strength/ Technique) 8 sets of (4 Dbell deadlifts + 4 Dbell power clean + 4 Dbell push press) (Dbell each...

A. Dynamic Stretches B. (For time) 20 rounds of: “Cindy” 1 round “Cindy” = 5 pull ups or 5 Dbell bent over rows 10 push ups 15 air squats...

A. Dynamic Stretches B. “TUF High Fives” (For time) (5 rounds) 5 Dbell power cleans (light weight) 5 burpee over & back (5 rounds) 5...

A. Dynamic Stretches B. (For Strength/ Technique) Dbell Shoulder Press 8-8-8-8-8 (Dbell each hand) C. (For Strength/ Technique) Dbell...

A. Dynamic Stretches B. (For time) 5 minute run 50 burpee over & back 50 devil rows 50 sprawls 5 minute run C. Static stretches

A. Dynamic Stretches B. (For Strength/ Technique) 8 sets of (4 deadlifts + 4 power cleans) (Dbell each hand on both movements) C (For...

A. Dynamic Stretches B. (5 rounds for quality) 30 second side plank (L) 30 second side plank (R) 30 v-ups C. (3 rounds for time) 10 Dbell...

A. Dynamic Stretches B. (For time) 50 light dbell thrusters 50 push ups 25 burpees 35 light dbell thrusters 50 push ups 25 burpees 25...

A. Dynamic Stretches B. (For time) 70 devil rows C. (For Strength/ Technique) Dbell Squat 8-8-8-8-8 (Dbell each hand) D. (For Strength/...

A. Dynamic Stretches B. (10 minute clock) Every 2 minutes: 15 burpee box jumps or burpee step ups C. (For time) 21-15-9 Dbell Power...

A. Dynamic stretches B. (For time) 2 minute run 25 devil press (dbell each hand) 4 minute run 25 devil press (dbell each hand) 2 minute...

A. Dynamic Stretches B. (For time) 150 elevated plank Shoulder taps C. (10 rounds for time) 15 Dbell swings (1 Dbell) 50 double Unders or...

A. Dynamic Stretches B. (9 minute clock) Minute 1: 15 heel elevated goblet squats 85/120lb Minute 2: 30 second side plank (L) Minute 3:...

A. Dynamic Stretches B. (As many rounds as possible in 30 minutes) 2 push ups 30 second run 4 push ups 30 second run 6 push ups 30 second...

A. Dynamic Stretches B. (8 minute clock) Every minute for 4 minutes: 12 bent over back flys Every minute for 4 minutes: 12/12 single leg...

A. Dynamic Stretches B. (4 rounds for max effort) Max: reverse sit ups Rest 2 minutes (Complete a max set of reverse sit ups without...

A. Dynamic Stretches B. (For time) 300 air squats 150 sprawls (At the top of every 2 minutes complete a 45 second run with light weight)...

A. Dynamic Stretches B. (8 minute clock) Even minutes: 12 Dbell front rack split squats (one side) Odd minutes: 12 Dbell front rack split...

A. Dynamic Stretches B. (4 rounds for max effort) Max: light dbell thrusters 2 minute run (Break under 20 light dbell thrusters = 15...

A. Dynamic Stretches B. (As many rounds as possible in 15 minutes) 15 box jumps or step ups 15 hang power cleans (dbell each hand) C. (As...

A. Dynamic Stretches B. (5 rounds for max effort) 1 minute max: reverse sit ups 1 minute rest C. (For time) 21-15-9 Dbell Deadlift (dbell...

A. Dynamic Stretches B. (2 rounds for quality) 50 Spider-Man lunges 25 bent over back fly C. (For Strength/ Technique) Dbell Squat (dbell...

A. Dynamic Stretches B. “The Easter Egg” (For time) 2 minute goblet step up 21 goblet squats 2 minute suit case hold 15 goblet squats 2...

A. Dynamic Stretches B. (3 rounds for quality) 15/15 Dbell single leg single arm bent over row C. (For Strength/ Technique) 8 sets of (3...

A. Dynamic Stretches B. (For time) 14 Dbell thrusters (Dbell each hand) 3 minute run 12 Dbell thrusters 3 minute run 10 Dbell thrusters 3...

A. Dynamic Stretches B. (4 minute collective) Hollow hold C. (For time) 50 Dbell sumo deadlifts high pulls (dbell each hand) 100 Dbell...

A. Dynamic Stretches B. “Tabata” (4 minute clock: 20 seconds on/ 10 seconds off) Single arm or regular elevated plank hold C. (For...

A. Dynamic Stretches B. (For time) 70 caterpillars *at the top of every 2 minutes: complete 10 burpees C. (For time) 1 mile Run/ walk D....

A. Dynamic Stretches B. (As many rounds as possible in 20 minutes) 1 minute run 2 Dbell single arm devil press 1 minute run 4 Dbell...

A. Dynamic Stretches B. (2 rounds for time) 4 minute run 75 v-ups C. (For Strength/ Technique) 8 sets of (1 Dbell power clean + 4 Dbell...

A. Dynamic Stretches B. (For time) 100 sprawls C. (For time) 50 walking lunges 50 push ups 50 walking lunges 40 push ups 50 walking...

A. Dynamic Stretches B. (For time) 50 Dbell snatches (dbell each hand) 75 burpees 100 box jumps or step ups 5 minute run (Partition as...

A. Dynamic Stretches B. (For quality) 21-15-9 each side Dbell Single arm shoulder press (Increase load each set) C. (For strength/...

A. Dynamic Stretches B. “Tabata” (4 minute clock: 20 seconds on/ 10 seconds off) Hollow hold C. (For time) (5 rounds) 3 Dbell bent over...

A. Dynamic Stretches B. (As many rounds as possible in 25 minutes) 9 Dbell sumo deadlift high pulls 45 second run Rest 1 minute **at the...

A. Dynamic Stretches B. (For quality) 21-15-9 Dbell bent over rows (Increase load each set) C. (For Strength/ Technique) Dbell Deadlift...

A. Dynamic Stretches B. (8 minute clock) Even minutes: 45 second suit case hold (L) Odd minutes: 45 second suit case hold (R) C. “Death...

A. Dynamic Stretches B. (For time) (3 rounds) 12 Dbell thrusters (dbell each hand) 12 burpee over & back (6 rounds) 12 pike push ups or...

A. Dynamic Stretches B. (3 rounds for quality) 15 driver squats Rest 1 minute C. (For Strength/ Technique) 8 sets of (1 hang squat clean...

A. Dynamic Stretches B. (For Strength/ Technique) Dbell Shoulder Press 4-4-4-4-4 (Double repetitions if no access to heavy weights) C....

A. Dynamic Stretches B. (For time) 21-15-9 Dbell Front squats Pike push ups or Dbell push press Burpee over & back (Every 2 minutes:...

A. Dynamic Stretches B. (Every minute for 5 minutes) 20 sprawls C. (As many rounds as possible in 20 minutes) 1 minute run 20 Dbell...