Warm Up Coaches Warm Up Strength Deadlifts 1RM (16 mins)   WOD EMOM 16: MIN 1: 15Wall Balls, 20/14 MIN 2: 12 Box Jump, 24/20 MIN 3: 9 Devil Press 35/50 MIN 4: 6 Deadlifts [...]

Warm Up Coaches Warm Up Strength Power Clean 1RM (15mins) “Water Break” Three 4-minute AMRAPs in 20 minutes From 0:00-4:00, AMRAP of: 27 Hang Power Cleans (115/85 lb) 27 Lateral Burpees Over Rower 27/21 calorie [...]

Warm Up Coaches Warm Up Core Wod 8 Mins 8 Plank Medball Rotations (4L,4R) 8 Medball Sprawls 8 Medball Russian Twist Benchmark Wod: “Nate” AMRAP in 20 minutes 2 Ring Muscle-Ups 4 Handstand Push-Ups 8 [...]

Warm Up Coaches Warm Up Strength Strict Press 1RM (14 mins) WOD 3 rounds for time: 21 Calorie Assault Bike 7 Push Press 85/115 Directly into… 3RFT: 21 Calorie Bike 7 push Jerk 85/115 20 [...]

Warm Up Coaches Warm Up Strength Back Squats 1RM (18mins) WOD 8 min AMRAP 10 Back squat 105/155 200 M sprint *Rest 2 min* 8 min AMRAP 10 back squat 105/155 200 M sprint

Warm Up Coaches Warm Up WOD Teams of 2 25 min AMRAP: 3 Calorie Bike, 3 HSPO 3 Dumbbell Snatches (55/35) 6 Calorie Bike, 6 HSPU 6 Dumbbell Snatches 9 Calorie Bike, 9 HSPU Pushups, [...]

Warm Up Coaches Warm Up Strength Overhead Squats 4/4 70% Workout of the Day: Linchpin Test 8 3 Rounds for Time: 21 Deadlifts (185/135 lb) 7 Overhead Squats (185/135 lb)

Warm Up Coaches Warm Up   Strength Clean Pull + Hang Power Clean + Hang Squat Clean 3/3 at your 70% of best clean Workout of the Day for time: 75 Cal Assault Bike 50 [...]

Warm Up Coaches Warm Up AMRAP with a Partner for 38 mins -8 Toes To Bar -18 Overhead Squats 105/155lbs -20 snatches 105/155lbs -28 Calorie row

(Strength Cycle Deload Week) Warm Up Coaches Warm Up   Strength Front Squats 4/4 70% WOD 5 RFT: 25 CAL bike 10 Burpee Box Jump-Overs (30/24")