Warm Up Coach warm up Strength Overhead Squats 4/3 70% WOD  3 rounds for time: 24 Slamball 30/50 18 box jump overs 6 hang cleans [...]

Warm Up Coach warm up Strength Thruster 4/3 70% of your best thruster WOD  24-21-18-15-12-9-6-3 Thrusters 80/115 HSPU HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up WOD  Teams of 2 28 min relay style for max total rounds per team: 3 rope climbs 12 HSPU 9 [...]

Warm Up Coach warm up Strength Bench Press 4/5 70% WOD  3 rounds for time: 30 DB Hang clean and Jerk (athlete may choose weight; [...]

Warm Up Coach warm up Strength Deadlifts 4/5 70% WOD  21-15-9 Deadlifts 225/275 400 Meter Run HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength Skill: Front Rack Position WOD  “Macho Man” EMOM for as Long as Possible 3 Power Cleans (185/135 lb) 3 [...]

Warm Up Coach warm up Strength Complex Power snatch + Hang power Snatch work up to your 70% WOD  (8 min) EMOM x21 Min 1: [...]

Warm Up Coach warm up Strength Front Squats 4/4 70% WOD  5 Rounds of “Cindy” (5 Pull up, 10 push up, 15 airsquats) 100 Wall [...]

Warm Up Coach warm up WOD  Teams of 2 AMRAP 30: 50 Slamball 30/50 21 Chest bar pull ups 15 Power Snatches (115/80) 9 Overhead [...]

Warm Up Coach warm up Strength  Push Press 4/5 70% WOD  5 K ROW/SKI Or BIKE 250 CAL *Every 500 meters athlete must break and [...]