Warm Up Coaches Warm Up Strength Front Squats 3/3 80% WOD Bergeron Beep Test With a running clock: EMOM for as long as possible 7 Thrusters, 75/55 7 Pull ups 7 Burpees *Minimum Work requirement [...]

Warm Up Coaches Warm Up “Armando” In teams of 2 In 33 minutes complete as many rounds as possible Ascending by 2 : 10 Cluster 85/125 10 C2b ** After each round team must complete [...]

Warm Up Coaches Warm Up Strength Deadlifts 3/3 80% WOD 10-20-30-20-10 Double Unders Toes to Bar KBS 35/53

Warm Up Coaches Warm Up Halloween Wod, Costumes Optional! Every 90 secs for 10 rounds -2 Squat Clean + 1 Front Squat + 1 Jerk (athlete weight based off percentages should be 75-80%) 3 min [...]

Warm Up Coaches Warm Up Benchmark Wod “kelly on a bike” 5 Rounds for time 30 Calorie Bike/Row 30 Box Jumps, 24/20 30 Wall balls, 14/20

Warm Up Coaches Warm Up Strength Power Snatches 3/2 80% WOD 12 Min Amrap 10 Hang Power Snatches 10 OHS 10 Power Cleans 10 SDHP 55/75lbs

Warm Up Coaches Warm Up Strength Push Press 3/3 80% WOD 3 Rounds for time: 600m Run 4 Rope Climbs 40 step DB Walking Lunge 35/50 RX 50/70 RX + *Dumbells must be suitcase carry [...]

Warm Up Coaches Warm Up In teams of 2 one partner works a time 28 min AMRAP Athletes may partition reps as needed: 14 Hang Squat Cleans, 135/95 14 Hand Release Push Up 14 Chest [...]

Warm Up Coaches Warm Up Strength Back Squats 3/3 80% WOD 16 Min EMOM: ODD: 18 wall ball 14/20 EVEN: 3 OHS 135/185

Warm Up Coaches Warm Up Strength Bench Press 3/3 80% WOD 21-15-9 Box Jump 24/30 KBS 53/70 Ring Dip