Warm Up Coaches Warm Up Hammer Time –Courtesy of Comptrain In Teams of 3: 200 Calorie Bike 150 Calorie Row 100 Box Jumps (24/20) 75 Clean and Jerks (135/95) 15 Rope Climbs *Partition as needed*

Warm Up Coaches Warm Up   Strength Deadlifts 2/1 95% WOD 18 min tabata 40 sec on/20 sec off 5 Rounds Min 1: Deadlifts (your 80%) Min 2: KBS 53/70 Min 3: Toes to Bar

Warm Up Coaches Warm Up   Strength Clean and Jerks 2/1 95% Workout of the Day: 21-15-9 Clean and jerk 75/105 Pull up

Merry Christmas Ya Filthy Animals! Warm Up Coaches Warm Up 12 Days of Christmas Wod DTSC Style 1 Squat Snatch, 155/105 2 Box Jump 24/30 3 Push Press, 155/105 4 Toes to bar 5 Hang [...]

Warm Up Coaches Warm Up   Strength Back Squats 2/1 95% WOD AMRAP 16: 200 Run 30 Wall Ball 30 Double Unders

Warm Up Coaches Warm Up WOD AMRAP (with a Partner) in 29 minutes 5 Rounds of: Minute 1: Wall Ball Shots (20/14 lb) Minute 2: Toes-to-Bars Minute 3: Box Jumps (24/20 in) Minute 4: Push [...]

Warm Up Coaches Warm Up   Strength Power Snatches 2/1 90% WOD EMOM 12 ODD: 2 Rep Max Effort Power Snatch EVEN: 16 Pistol

Warm Up Coaches Warm Up   Strength Power Cleans 2/1 90% WOD 15 -12-9 Power Clean 155/225 RX 3-2-1 Legless Rope Climb

Warm Up Coaches Warm Up   Workout Of the Day: Hero Wod Wednesday “Alexander Lopez” 1 mile run 3 Rounds for Time 40 Burpees 30 Kettlebell Swings (55/35 lb) 20 Box Jumps (24/20 in) 10 [...]

Warm Up Coaches Warm Up   Strength Strict Presses 2/2 90% Workout of the Day: 5 min AMRAP : 2 Rounds: 5 Strict Press 80/115 10 HSPU 15 BF Sit-ups 100 Double-unders Time remaining then [...]