Warm Up Coach warm up Strength Sumo Deadlifts Moderately Heavy 4/3 (Unbroken) WOD  3 RFT: 800m Run 30 Slamball 50/30 50 step DB Walking Lunge, 70/50 (one DB overhead and one DB at athlete side) [...]

Warm Up Coach warm up Strength Front Squats 3/1 at 85% WOD  EMOM for as long as possible until you get hit by clock: Ascending ladder until you cannot complete movements within the minute 1 [...]

Warm Up Coach warm up WOD  "31 Heroes" Teams of 2, AMRAP 31*: 8 Thrusters (155/105) 6 Rope Climbs, 15' 11 Box   Jumps (30/24) Continuous 400m run w/ sandbag or heavy slamball 50/70 *One [...]

Warm Up Coach warm up Strength Power Snatches 2/1 at 85% (Based off best Power Snatch) WOD  21-18-15-12-9-6-3 Snatch (Full/Squat) TTB RX: 80/115 HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength Deadlifts 3/1 at 85% WOD  Workout of the day: With a running ​clock: ...at the 0:00 #AMRAP 4 min: 10 Cal Assault 10 Russian KBS One min rest... #AMRAP [...]

Warm Up Coach warm up Skill Weighted Ring Dips/ Ring Dips Technique HERO WOD  "Michael Lynch” For Time 400 meter Run Then, 21-15-9 reps of: Thrusters (65/35 lb) Pull-Ups 400 meter Run Then, 21-15-9 reps [...]

Warm Up Coach warm up Strength Strict Press 2/1 at 85% WOD  For time: 200 Double Unders 2k Row 100 Double unders 1K Row HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength Back Squats 3/1 at 85% WOD  21-15-9-15-21 Hang Power Cleans Front Squat Push Jerk RX: 125/175 HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up WOD  AMRAP (with a Partner) in 38 minutes 50 Burpees 400 meter Row 50 Kettlebell Swings 35/53 400 meter Row 50 Pull-Ups 400 meter Row 50 Push-Ups 400 meter Row [...]

Warm Up Coach warm up Strength Olympic Snatches 3/1 at 80% WOD  800m Run 30 Power Snatches, 95/65 800m Run 30 OHS, 95/65 800m Run 30 snatch (full/squat 95/65 HIIT/Conditioning option posted daily at the [...]