Warm Up Coaches Warm Up Skill: Max Height Box Jump “Dallas 5” Fitcops Hero Wod: For Time Complete: 1 mile Run 100 Elbow Plank Push-Ups 150 Butterfly Sit-Ups 100 Burpees 150 Walking Lunges On July [...]

Warm Up Coaches Warm Up Strength Push Presses 1RM (14mins) Workout of the day: 18 min AMRAP 12 Chest to bar pull up 12 Alt DB Snatch 35/50 30 Double Unders

Warm Up Coaches Warm Up Strength Front Squat 1RM (16mins) Workout of the day: 5 Rounds for time 400 M run 10 Thrusters (135/95)

Warm Up Coaches Warm Up Hot and Heavy" Teams of 3 4 Rounds For Time: 75 Calorie Assault Bike 60 Toes to Bar 45 Power Cleans 30 Power Snatches Round 1: 115/85 Round 2: 135/95 [...]

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, [...]