Deload Week Warm up Coaches Warmup Workout Of The Day AMRAP 33 in a team of 3 3,000 meter Row 300 Double-Unders 33 OHS 105/155 *one athlete works at a time HIIT/Conditioning option posted daily [...]

Deload Week Warm up Coaches Warmup Strength Back Squats 5/5 60% Workout Of The Day AMRAP 16 of: 15 Cal Row 15 Burpee Box Jump Overs, 24/20 15 KB Goblet Squats, 53/70 HIIT/Conditioning option posted [...]

Deload Week Warm up Coaches Warmup Workout Of The Day  Hero Wod “1776” For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row [...]

Deload Week Warm up Coaches Warmup Core Wod For Time:  50 Russian Twists  40 Plank Heel Toe Touches 30 Plank Rocks 20 V-Ups 10 Hollow Rocks Workout Of The Day "Open 17.3" Prior to 8:00, [...]

Deload Week Warm up Coaches Warmup Strength Squat Cleans 5/3 60% Workout Of The Day “Hotel Hell” 100 DB Squat Cleans for time  *EMOM 5 burpees  HIIT/Conditioning option posted daily at the box

Deload Week Warm up Coaches Warmup Strength Front Squats 5/5 60% Workout Of The Day 22 Min amrap  200 M sprint 24 Slamball 12 Dips HIIT/Conditioning option posted daily at the box

Warm up Coaches Warmup Workout Of The Day Teams of 3: AMRAP 25: 50 Calorie Assault Bike 50 Clean and Jerk (95/65) 50 Calorie Assault Bike 50 Clean and Jerk (135/95) 50 Calorie Assault Bike  [...]

Warm up Coaches Warmup Strength Power Snatch 2/1 95% (Based off your best power snatch) Workout Of The Day 16 Min Amrap: 200m run 15 Power Snatch 65/95 HIIT/Conditioning option posted daily at the box

Warm up Coaches Warmup Strength Squat Cleans 2/1 95% Workout Of The Day For time:  30 Deadlift 225/155 30 Burpees Over the Bar 30 Calorie Assault Bike/Row or Ski Erg HIIT/Conditioning option posted daily at [...]

Warm up Coaches Warmup Workout Of The Day “Hot Shots” 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run (40 min cap*) HIIT/Conditioning option posted daily [...]