Warm Up Coaches Warm Up Strength Bulgarian Squats W/ Barbell Heavy Cuplet (1L, 1R) (15mins) WOD EMOM 12 MIN ODD: 12 DB box Step up [...]

Warm Up Coaches Warm Up Strength Bench Press 1RM (15 mins) WOD 6 MIN AMRAP: Buy-In: 750 Meter Row (perform once at top of round) [...]

Warm Up Coaches Warm Up “Kobe Bryant” Buy in: 81 Cal Row/Ski/Bike 5 rounds (rings) 8 power snatches 135/95lbs 24 Wallballs 20/14lbs 20 KBS 53/35lbs [...]

Warm Up Coaches Warm Up Strength Clean & Jerks 1RM (15 mins) WOD 20 Rounds for Time 1 Cluster (225/145 lb) 4 Burpee Box Jump [...]

Warm Up Coaches Warm Up Strength Overhead Squats 1RM (15mins) WOD 6 MIN AMRAP: 600 Meter Run 1 Round of Chest to Bar Cindy AMRAP [...]

Warm Up Coaches Warm Up “Iron Lotus" Teams of 3 For Time: 800 Meter Team Dball Run (50/30) 80 Calorie Row 80 Box Jump Overs [...]

Warm Up Coaches Warm Up Strength Sumo Deadlifts 1RM (16 mins time cap) (Rest 3 minutes only*) WOD Then for time Complete the following: 400 [...]

Warm Up Coaches Warm Up Strength Full Snatches 1RM (15 mins) WOD For Time: 150 Air Squats 50 Calorie Row 25 Full/Squat Snatches (155/105)

Warm Up Coaches Warm Up Back Extensions On GHD 5/10 HeroWod “John Williamson” EMOM in 36 minutes From 0:00-6:00, EMOM of: 10 Pull-Ups From 6:00-12:00, [...]

Warm Up Coaches Warm Up Strength Push Jerks 1RM WOD 5 Rounds for time 3 push jerk 135/185 12 Hand Release Push Ups 16 Alternating [...]