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 [...]

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 [...]