Warm Up Coach warm up Core Wod 6 mins 30/30 L Sit Hold Plank Hold WOD  33 Back Squats (225/155 lb) 15 Burpees 33 Deadlifts (225/155 lb) 15 Burpees 33 Kettlebell Swings (70/53 lb) 15 [...]

Warm Up Coach warm up Strength  OHS Squats 5/5 65% WOD  21-15-9 OHS 105/155 Chest to bar pull ups HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength  Push Jerks 5/6 65% WOD  AMRAP 18: 60 Double unders 30 Wallball 15 STOH 65/95 HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up WOD  AMRAP with a partner in 28 minutes 30 Back Squats (135/95 lb) 30 Toes-to-Bars 30 Back Squats (135/95 lb) 30 Deficit Handstand Push-Ups 30 Back Squats (135/95 lb) 10 [...]

Warm Up Coach warm up Strength  Back Squats 5/6 65% WOD  5 rounds on the 4 min mark: 30 air squat 14/20 cal row or bike 10 burpees *Rest remaining time if you complete in [...]

Warm Up Coach warm up Strength  Power Snatches 4/4 60% WOD  50 Power Snatch 80/115 40 Renegade Rows 35/50 rx+ 50/70 30 OHS 80/115 20 DB squat clean 35/50 rx+ 50/70 10 Olympic Snatch 80/115 [...]

Warm Up Coach warm up Strength  Core 6 mins 20 Hip Toe Taps 20 Supermans 20 Heel Touches Then 2 mins Plank Hold WOD  Hero Wod: “JT” 21-15-9 Reps for Time HSPU Ring Dip Push [...]

Warm Up Coach warm up Strength  Push Presses 4/8 60% WOD  7 min amrap: 30 Double Unders 12 Burpee Box Jumps 24/30” 9 Push Press 105/155 *2 min rest 7 min amrap 30 Double unders [...]

Warm Up Coach warm up Strength  EMOM 8 MINS Power Clean + Squat Clean increasing 60% WOD  3 rounds: 800 m run 21 power cleans 105/155 HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up WOD  In Teams 2 Round 1: 100 Double Unders 100Ground-to-Overhead anyway (80/115) 100 calorie Bike 100 deadlift (80/115) Round 2: 80 Double Unders 80 Ground-to-Overhead 80 calorie Assault Air Bike [...]