Warm Up Coaches Warm Up Back Extensions On GHD 5/10 HeroWod “John Williamson” EMOM in 36 minutes From 0:00-6:00, EMOM of: 10 Pull-Ups From 6:00-12:00, EMOM of: 5 Squat Cleans (155/105 lb) From 12:00-18:00, EMOM [...]

Warm Up Coaches Warm Up Strength Push Jerks 1RM WOD 5 Rounds for time 3 push jerk 135/185 12 Hand Release Push Ups 16 Alternating Pistols weighted with KB

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, 20 power Cleans 95/135 50 Double Unders, 10 Power Cleans [...]

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 Jumps (30/24 in) Partners alternate 400m sandbag run Partner 1 [...]

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) 12 Front Rack Alt Barbell Lunges (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, 75/105 *Athletes may start on either section

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 150 Butterfly Sit-Ups 100 Burpees 150 Walking Lunges On July [...]

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 DB Snatch 35/50 30 Double Unders

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 Cleans 30 Power Snatches Round 1: 115/85 Round 2: 135/95 [...]