Warm Up Coaches Warm Up Strength Squat Cleans 1RM (16 mins) WOD For time Complete: 150 Double Unders, 30 power clean 75/105 100 Double Unders, [...]

Warm Up Coaches Warm Up “31 heroes” AMRAP (with a Partner) in 31 minutes 8 Thrusters (155/105 lb) 6 Rope Climbs (15 ft) 11 Box [...]

Warm Up Coaches Warm Up Strength Back Reverse Lunges Heavy Cuplet (1L, 1R) (14mins) AMRAP in 25 minutes 12 Handstand Push-Ups 12 Deadlifts (155/105 lb) [...]

Warm Up Coaches Warm Up Strength Power Snatches 1RM (15mins) For time: 21-15-9 of: Calorie Row/Bike/Ski Power Snatch, 75/105 Directly into… 9-15-21 of: TTB OHS, [...]

Warm Up Coaches Warm Up Skill: Max Height Box Jump “Dallas 5” Fitcops Hero Wod: For Time Complete: 1 mile Run 100 Elbow Plank Push-Ups [...]

Warm Up Coaches Warm Up Strength Push Presses 1RM (14mins) Workout of the day: 18 min AMRAP 12 Chest to bar pull up 12 Alt [...]

Warm Up Coaches Warm Up Strength Front Squat 1RM (16mins) Workout of the day: 5 Rounds for time 400 M run 10 Thrusters (135/95)

Warm Up Coaches Warm Up Hot and Heavy" Teams of 3 4 Rounds For Time: 75 Calorie Assault Bike 60 Toes to Bar 45 Power [...]

Warm Up Coaches Warm Up Strength Deadlifts 1RM (16 mins)   WOD EMOM 16: MIN 1: 15Wall Balls, 20/14 MIN 2: 12 Box Jump, 24/20 [...]

Warm Up Coaches Warm Up Strength Power Clean 1RM (15mins) “Water Break” Three 4-minute AMRAPs in 20 minutes From 0:00-4:00, AMRAP of: 27 Hang Power [...]