Warm Up Coach warm up Strength Front Squats 2/1 95% WOD  EMOM 16 Odd: 12 Chest to bar Pull up Even: 3 Front Squat 155/205 HIIT/Conditioning option posted daily at the box

Warm Up Coach Warm up WOD  “ANDY” For time Complete: 25 thrusters 85/115 50 box Jumps 20/24” 75 Deadlifts 85/115 1.5 Mile Run 75 Deadlifts 50 Box Jumps 25 thrusters (40 min cap) HIIT/Conditioning option [...]

Warm Up Coach warm up Strength Bench Press 2/1 95% WOD  4 rounds for time: 5 Ring Muscle-up (scale down to 5 Bar MU or 15 burpee pull-ups) 15 DB Full (squat Snatch) 35/50 25 Wallballs [...]

Warm Up Coach warm up Strength Power Cleans 2/1 95% WOD  For Time: 42 Calorie Assault Bike or Row 21 Power Clean and Jerks, 105/155 30 Calorie Assault Bike or Row 15 Power Clean and [...]

Warm Up Coach warm up WOD  TEAMS of 2: Complete for time: Partition reps as needed: 24-21-18-15-12-9-6: Clusters each round 10 LBs are added to the barbell round of 24 will begin with 95/135 for [...]

Warm Up Coach warm up Strength OHS 2/1 at 90% WOD  3 Rounds for time 10 Renegade Row 35/50lb DB 10 Alternating DB Step ups, 24/20" 10 DB OH Walking lunge steps (athletes only have [...]

Warm Up Coach warm up Strength Olympic Snatches 2/1 at 90% WOD  AMRAP 15: 55 Power Snatches          (95/65) 55 Pull-Ups 55 Calorie Bike 55 HSPU HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Core WOD 6 Mins AMRAP 12 Plank Knee to Elbows 12 Bird Dogs 12 Superman Rocks WOD  “ Fat Amy” –Benchmark WOD For Time: 50 Air Squats 10 Burpees 40 [...]

Warm Up Coach warm up Strength Deadlifts 2/1 at 90% WOD  800 Meter Run 25 Deadlifts 25 Box Jumps, 24/20 600 Meter Run 20 Deadlifts 20 Box Jumps, 24/20 400 Meter Run 15 Deadlifts 15 [...]

Warm Up Coach warm up Strength Squat Cleans 2/1 at 90% WOD  6 RFT: 16 hang Power Clean 95/135 6 Ring MU HIIT/Conditioning option posted daily at the box