Warm Up Coach warm up Skills Skills: Rowing or Rowing Intervals WOD  Part A) “randy” for time 75 Power Snatches 55/75 Part B) When clock hits 8 min mark athletes have until the 20 min [...]

Warm Up Coach warm up Strength Bench press 4/4 75% WOD  21-15-9 Back squats (315/225) Strict Handstand Push-ups (or parellete) HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength Back squats 4/4 75% WOD  100 Double Unders 10 Ring Muscle-Ups 80 Double Unders 8 Ring Muscle-Ups 60 Double Unders 6 Ring Muscle-Ups 40 Double Unders 4 Ring Muscle-Ups [...]

Warm Up Coach warm up WOD  In teams of two for time: 50 Cal Assualt Bike Directly into: 20-19-18-17-16-15-14-13-12-11-10 reps of: Power Cleans 105/155lbs Wallballs 20/14lbs directly into 50 CAL Assault Bike * Partition reps [...]

Warm Up Coach warm up Strength Front Squats 8 min EMOM 3 reps increasing weight to 75% Shoot for 3 mins at 75% WOD  15 min AMRAP 30 Dubs/90 singles 6 Power Snatches 95/65lbs HIIT/Conditioning [...]

Warm Up Coach warm up Strength Push jerks EMOM 3 Reps 10 MINS increasing to 70% Shoot for 3 mins at 70% WOD  6 min AMRAP 6 Front Squat 85/115 12 Pull up 1 min [...]

Warm Up Coach warm up Core WOD Core Wod 8 min 20/10 Bicycle crunches Plank K 2 E Flutter kicks Hollow rocks WOD  For Time 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run [...]

Warm Up Coach warm up Strength Overhead Squats 4/3 70% WOD  3 rounds for time: 24 Slamball 30/50 18 box jump overs 6 hang cleans 135/185 HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength Thruster 4/3 70% of your best thruster WOD  24-21-18-15-12-9-6-3 Thrusters 80/115 HSPU HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up WOD  Teams of 2 28 min relay style for max total rounds per team: 3 rope climbs 12 HSPU 9 Double KB thrusters 35/53 200 m run together with plate [...]