Warm Up Coaches Warm Up Core WOD 3 Rounds Tabata 40/20 Plank Hold Side Plank Left Side Plank Right Benchmark Wednesday’s: “Filthy Fifty” For Time Complete the Following: 50 Box Jumps (24/20 in) 50 Jumping [...]

Warm Up Coaches Warm Up Strength Push Press 4/6 60% “Frantasy Land” For Time 21-15-9 reps of: Thrusters (95/65 lb) Pull-Ups 15-12-9 reps of: Thrusters (115/85 lb) Chest-to-Bar Pull-Ups 12-9-6 reps of: Thrusters (135/95 lbs) [...]

Warm Up Coaches Warm Up Strength Front Squats 4/10 60% Workout of the Day: For Time 200 Double Unders 1500 M Row/Ski 100 Double unders 75 CAL BIKE

Warm Up Coaches Warm Up WOD “Mighty Ducks” In Teams of 3 For Time (35 Minute Cap): 60 Clean and Jerks (105/155) 400 Meter Team Run 10 Rope Climbs 400 Meter Team Run 100 Barbell-Facing [...]

Warm Up Coaches Warm Up Strength Deadlifts 4/10 at 60% (14 mins) WOD 18 min AMRAP 3 Deadlift 155/225 3 Chest to bar Pull up … 6,6..9,9.. etc until clocks hits 18 min

Warm Up Coaches Warm Up Strength Power Snatches 4/6 at 60% (12 mins) WOD AMRAP 5 MIN 10 Power Snatch 65/95 10 OTB Burpees *2 min rest AMRAP 5 MIN 10 Overhead Squat 65/95 10 [...]

Warm Up Coaches Warm Up Weighted Pistols (14 mins) WOD 5 Rounds for time” 2 Legless Rope Climbs 50 Feet DB OH walking Lunge 16 Alternating Pistols weighted with DB (or KB)

Warm Up Coaches Warm Up Strength Strict Presses 4/8 at 60% (12 mins) WOD 12-9-6-3-6-9-12 Hang Power Cleans (185/135) Squat Clean STOH any way

Warm Up Coaches Warm Up Strength Back Squats 4/10 at 60% (12 mins) WOD AMRAP 20: 100 Double Unders 50 Wallballs (20/14) 40 BackSquat 75/95 30 Alternating Dumbell Full Snatches (50/35) 20 Toes to Bar [...]

Warm Up Coaches Warm Up Teams of 2, AMRAP 25: 9 Overhead Squat (115/85) 7 Burpee Box Jump Overs (24"/20") 5 Bar Muscle-Ups 200m DBall Run (50/30lbs)