Warm up Coaches Warmup Strength Strict Presses 2/1 95% Workout Of The Day 4 Rounds for Max Reps: Min 1: KBS 53/70 Min 2: Box Jump 24”/30 Min 3: Push Presses 65/95lbs Min 4: Double [...]

Warm up Coaches Warmup Strength OHS 2/1 95% Workout Of The Day Part 1: 10 Min Alternating tabata 40 sec on/20 sec rest) Alternating: Min 1: Front Squats (115/80) Min 2: Toes to bar *2 [...]

Warm up Coaches Warmup Workout Of The Day For Time (with a Partner) Buy-In: 1 mile Run with Med Ball (20/14 lb)* Then, perform: 80 Toes-to-Bars 100 Box Jump Overs (30/24 in) 120 Pull-Ups 160 [...]

Warm up Coaches Warmup Strength Push press 2/1 95% Workout Of The Day EMOM 6 min (ascending weight starting at roughly 60% by minute 6 should be close to 85% of 1 RM) 1 Hang [...]

Warm up Coaches Warmup Strength Sumo Deadlifts High Pulls 3 Rep Max Workout Of The Day 400 Run 21 Back Squats 135/95lbs 21 Hand-Release Push ups 600 M Run 15 Back Squats 135/95lbs 15 Hand-Release [...]

Warm up Coaches Warmup Core Wod 6 Min Amrap 8 plank down & ups 16 heel taps 8 plank knees to elbows 16 supermans Workout Of The Day Benchmark “Filthy Fifty” For Time 50 Box [...]

Warm up Coaches Warmup Strength Deadlifts 2/1 95% Workout Of The Day 20 Min EMOM Min 1 - 18 Sumo Deadlift High Pulls (75/55) Min 2 - 15 Wallballs (20/14) Min 3 -12 Cal Assault [...]

Warm up Coaches Warmup Strength Back Squats 2/1 95% Workout Of The Day 3RFT: 3 Power Snatches 105/155 6 OHS 105/155 9 Toes to bar Rest 3:00 3RFT: 3 Power Snatches 105/155 6 OHS 105/155 [...]

Warm Up Coach warm up Strength Push Jerks 2/1 95% WOD  18 Min AMRAP 33 Double Unders 22 Slam Ball 11 Push Jerk 65/95 HIIT/Conditioning option posted daily at the box