Warm Up Coaches Warm Up Strength Bench Press 4 sets of 6 reps at 65% of 1 rep max EMOM 15 min: Min 1:12 DB floor Press 50/70 Min 2: 15 Box jumps 20’/24’ Min [...]

Warm Up Coaches Warm Up Sumo Deadlifts 4 sets of 8 at 65% of 1 rep max Workout of the Day: AMRAP 4 MIN: 200 M Sprint 21 Strict HSPU 21 KB Deadlift 53/70 (2 [...]

Warm Up Coaches Warm Up Double Under Intervals (10 mins) Workout of the day: Herowod: “The Dean” -Beard Boys Memorial wod 8 Rounds for Time 11 Single (1) Dumbbell Box Step-Ups (50/35 lb) (suitcase carry [...]

Warm Up Coaches Warm Up Strength Olympic Snatches 4 sets of 5 at 65% of 1 rep max Workout of the day: 100 Snatches for time 55/75 *Every minute on the minute 5 burpees*

Warm Up Coaches Warm Up Strength Back Squats 3 sets of 7 at 65% of 1 rep max Workout of the Day “Just enough to be dangerous” 2 Back squat 75/105 2 Alternating Pistols ….. [...]

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 [...]