Warm Up Coaches Warm Up Core Wod 8 MIN AMRAP 20 Plank Hip Taps 20 Toe Touches 20 BF Sit UPS Memorial Wod “Jerry the [...]

Warm Up Coaches Warm Up Strength Max Weighted Pull Ups WOD 10 MIN AMRAP 35 Double Unders 25 Front Squat 95/135 15 (heavy DB Snatch) [...]

Warm Up Coaches Warm Up Strength Max Weighted Or Banded Push UPS WOD Ascending Ladder for 6 Miinutes: 1-2-3-4-5.... Strict Handstand Push-ups Strict Ring Dip [...]

Warm Up Coaches Warm Up In Teams of 2 AMRAP 30 MIN: 400 Meter Run 20 Power Cleans (155/105) 500 Row 20 Push Jerks (155/105) [...]

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 [...]