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) [...]

Warm Up Coaches Warm Up Strength Sumo Deadlifts 4/8 60% EMOM X6 Min: With a running clock 3 Sumo deadlift @80% of 1 rep Max *2 min rest At the 8 min mark EMOMx6: 12 [...]

Warm Up Coaches Warm Up Strength Every minute on the minute (EMOM) 8 MIN: 3 rep squat cleans at 60% of 1 rep Max Workout of the Day: 4 Rounds for time: 800m Run 4 [...]

Open Gym for Wza Workout posted at gym to perform at your leisure.

Open Gym for Wza Workout posted at gym to perform at your leisure

Warm Up Coaches Warm Up Open Gym for Wza all Day Workout Of The Day In teams of 2: 200 partner synchro air squats (arms must remain interlocked during squats) 3000 m row or ski [...]