Warm Up Coaches Warm Up In teams of 2: 33 Min AMRAP: 12 OHS 105/155 12 Box Jump Overs 20’/24’ 12 Toes to Bar 12 Power Snatch 105/155 12 Box Jump Overs 20’/24’

Warm Up Coaches Warm Up Strict Press 4 sets 6 at 65% Every 3rd minute on the minute ( E3MOM) x6 25 Wall balls 10 Bench 95/135 *remaining time rest* *If you get caught by [...]

Warm Up Coaches Warm Up Strength Deadlifts 3 sets of 8 reps at 65% of 1 rep Max Workout of the Day: For time: 1600 M Row 30 Deadlifts 185/255 30 Bar Facing Burpees

Warm Up Coaches Warm Up Corewod: 2 rounds Tabata 40/20 birddogs Supermans leg raises Workout of the Day: “Camilleri”Tribute WOD: 3 Rounds for Time 400 meter Run 12 Pull-Ups 300 meter Run 24 Air Squats [...]

Warm Up Coaches Warm Up Strength: EMOM 8 mins Complex 1 Power Clean + 1 Hang Power Clean at 60% of 1 rep max Work out of the Day: 21-15-9: Hang Power Clean 115/165 Toes [...]

Warm Up Coaches Warm Up Strength: Bench Press 4/8 60% Workout of the Day: AMRAP 20 MIN 40 Calorie Row/Bike/Ski 30 Box Jumps 24/30 20 HSPU 10 Ring Dips

Warm Up Coaches Warm Up “Partner Double DT” 10 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 105/155 *partition as needed* *400 M run between Rounds BOTH partners

Warm Up Coaches Warm Up Strength OHS 4/6 60% 21-15-9-15-21 reps for time of: Bar Muscle-ups OHS 85/115

Warm Up Coaches Warm Up Push Jerks 4/6 60% Workout of the Day: For time Complete: (wearing a weight vest if RXing) 1,200-m run/row or Ski Then, 12 rounds of: 4 strict handstand push-ups 8 [...]

Warm Up Coaches Warm Up Acceosory work: KB front rack holds intervals (heavy) 5 sets of 25 FT (15mins) Herowod: “JACK” AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) [...]