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 [...]

Warm Up Coach warm up Strength Push Jerks 3/2 at 80% WOD  For time: Buy in: 100 M KB Farmer carry 53/70 22 DB Hang Cleans 35/50 22 TTB 22 DB Squat Clean 22 TTB [...]

Warm Up Coach warm up Strength 40-30-20-10 Abs Mat Situps Leg Raises over KB WOD  “Michael Otten” For Time perform the following: 21-18-15-12-9-6-3 reps of: Back Squats (135/95 lb) Wall Ball Shots (20/14 lb) HIIT/Conditioning [...]

Warm Up Coach warm up Strength Sumo DL High Pulls 5/5 (lightweight unbroken) WOD  21-15-9-6 Deadlift 225/275 Box Jump 24’/30’ HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength Squat Cleans 3/2 at 80% WOD  Bergeron Beep Test EMOM for as long as possible Min 1: 7 Thrusters, 75/55 Min 2: 7 Pull ups Min 3: 7 Burpees [...]

Warm Up Coach warm up WOD  28 min AMRAP in teams of two: Buy In: 200 meter Partner Carry Then, in time remaining: Partner A completes 1 complete round of: 15 Kettlebell Swings 35/53 10 [...]

Warm Up Coach warm up Skill Deadlifts 3/3 at 80% WOD  EMOM 12 MIN: Odd Min: 12/15 Calorie Row Even Min: 15 GHDSU or weighted Sit up *2 min rest At Min 14 athletes have [...]

Warm Up Coach warm up Skill Front Squats 3/2 at 80% WOD  18 min AMRAP 6 BAR MU 9 HSPU 12 DB Devil Press 35/50 HIIT/Conditioning option posted daily at the box