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 Strict Pull up ... Rest 3 Minutes, into: “Diane” 21-15-9 [...]

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) *Athletes may transition as needed, run must be performed by [...]

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 (DB are at suitcase carry; athlete holds at sides) 5070RX [...]

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) Then Amrap: 7 Toes to Bar or Toes to Ring [...]

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 Buy out: 41 burpees 40 Min Cap

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 Overs (30/24 in) Get through the 20 rounds as fast [...]

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 OHS 85/115 *3 min rest* 6 MIN AMRAP: 400 Meter [...]

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 (24/20) 80 Overhead Squats (95/65) 80 Hang Power Snatches (95/65) [...]

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 meter Run 3 Sumo Deadlifts (75% of 1RM) 3 Rope [...]

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)