Warm Up Coach warm up Strength Bench Press 4/5 70% WOD  3 rounds for time: 30 DB Hang clean and Jerk (athlete may choose weight; should be CHALLENGING *) 35/50 20 Cal bike/Ski or Row [...]

Warm Up Coach warm up Strength Deadlifts 4/5 70% WOD  21-15-9 Deadlifts 225/275 400 Meter Run HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength Skill: Front Rack Position WOD  “Macho Man” EMOM for as Long as Possible 3 Power Cleans (185/135 lb) 3 Front Squats (185/135 lb) 3 Jerks (185/135 lb) *Each minute [...]

Warm Up Coach warm up Strength Complex Power snatch + Hang power Snatch work up to your 70% WOD  (8 min) EMOM x21 Min 1: 50 DUBS Min 2: 16 Pistols Min 2: 3 power [...]

Warm Up Coach warm up Strength Front Squats 4/4 70% WOD  5 Rounds of “Cindy” (5 Pull up, 10 push up, 15 airsquats) 100 Wall ball 14/20 1,000 Meter Row or Ski HIIT/Conditioning option posted [...]

Warm Up Coach warm up WOD  Teams of 2 AMRAP 30: 50 Slamball 30/50 21 Chest bar pull ups 15 Power Snatches (115/80) 9 Overhead squat (115/80) Same Athlete must use same bar for both [...]

Warm Up Coach warm up Strength  Push Press 4/5 70% WOD  5 K ROW/SKI Or BIKE 250 CAL *Every 500 meters athlete must break and perform 3 rope climbs HIIT/Conditioning option posted daily at the [...]

Warm Up Coach warm up Strength  Squat Cleans 4/3 70% WOD  8 Min AMRAP: 3 Squat Clean 135/185 15 KBS 53/70 20 Wall Ball 14/20 *2 min rest:* 8 Min amrap: 2 squat clean 155/205 [...]

Warm Up Coach warm up Core Wod Tabata Style 40/20 2 rounds Plank Hold Plank Hip taps Supermans WOD  “ANGIE” 100 pull-ups 100 push ups 100 sit ups 100 air squats HIIT/Conditioning option posted daily [...]

Warm Up Coach warm up Strength Bench Press (close grip) 4/6 65% WOD  3 Rounds: 800 Meter Run 21 STOH 135/185 (*athletes may push jerk, push press or split jerk athletes may not use rack [...]