Warm-up Coaches Warmup Strength Strict Presses 1 RM Workout Of The Day 5 RFT: 6 Strict HSPU 9 Slamball 30/50 12 TTB 15 Cal row HIIT/Conditioning option posted daily at the box

Box Closed Track Day Flamingo Park 9:00 AM Flamingo Park Miami Beach, 1200 Meridian Ave, Miami Beach, FL 33139    

Warm up Coaches Warmup Strength Squat Clean 1RM Workout Of The Day ...at the 0:00 AMRAP 5 15 Cal Assault Bike  10 TTB ...at the 8:00 AMRAP 5 10 Cal Assault Bike  15 KBS, 35/53 [...]

Deload Week Warm up Coaches Warmup Strength Power Snatch 1RM Workout Of The Day 30 Power Snatches, 75/55 45 Bar Facing Burpees 60 Thrusters, 75/55 45 Bar Facing Burpees 30 Power Snatches, 75/55 HIIT/Conditioning option [...]

  Warm up Coaches Warmup Skill Pistols Workout Of The Day Hero wod “Will Lindsey” 10 Rounds for Time 3 Devil Presses 35/55  22 Alternating Dumbbell Lunges 35/55 19 Air Squats HIIT/Conditioning option posted daily [...]

  Warm up Coaches Warmup Strength Push Jerks 1RM Workout Of The Day 12-9-6-3 of: Deadlifts 365/255 Strict Parallette HSPU or Deficit HSPU HIIT/Conditioning option posted daily at the box

  Warm up Coaches Warmup Strength Back Squats 1RM Workout Of The Day "Mexican Jumping Beans" For time Complete:  10-8-6-4-2 Squat Cleans 165/115 100-80-60-40-20 Double unders HIIT/Conditioning option posted daily at the box

  Warm up Coaches Warmup Workout Of The Day In teams of 2 in 32 min cap Complete: (athletes may be opposite sex with 2 bars set up or same sex with two bars but [...]

  Warm up Coaches Warmup Strength Deadlifts 1RM Workout Of The Day 3 RFT: 400 M run 20 DB Alt Squat/Full Snatch (50/70) 20 Step In place OH DB Lunge  (*Athlete uses one DB only) [...]

Deload Week Warm up Coaches Warmup Strength Bench Press 1RM Workout Of The Day 2 Rounds for time:   20 Thrusters, 95/65 20 Pull-ups 20 Wall Balls 20 Calorie Row HIIT/Conditioning option posted daily at the [...]