Warm Up Coach warm up Strength  Deadlifts 4/10 60% WOD  14 min Ladder: 3 Hang Squat Clean 65/95 3 Toes to bar 6 Hang Squat Clean 6 Toes to bar… Etc ascending by 3’s until [...]

Warm Up Coach warm up Strength  Front Squats 4/8 60% WOD  EMOM 22 ODD: 15 GHD Sit up or Weighted Sit up EVEN: 15 Back Squat 95/135 HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Skill Pull-ups WOD  Benchmark: “Frelen” 5 Rounds for Time 800m Run 15 Dumbbell Thrusters (45/35 lb) 15 Pull-Ups HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength  Back Squats 4/8 at 60% WOD  Ascending in 16 min: 1 Power Clean 135/185 rx + 165/225 1 lateral Over the bar burpee 2/2..3/3… HIIT/Conditioning option posted daily at [...]

Warm Up Coach warm up Strength  Complex Emom 8 mins Push Press + Push Jerk increasing weight to 60% WOD  AMRAP 18: 30 Double Unders 15 wall balls 14/20 30 Double Unders KB Swings 35/53 [...]

Warm Up Coach warm up WOD  60-50-40 Reps for Time (with a Partner) Muscle Ups (ring or bar/ Scaledown are burpee pull up) Clean and Jerks (105/155) *Split reps as needed HIIT/Conditioning option posted daily [...]

Warm Up Coach warm up Strength  Complex 8 min EMOM increasing weight 60% Hang Squat Clean + Front Squat WOD  Min :0-2min: Max reps Hang Squat Clean 135/185 Min 2-3 rest: *Min 3-5 Max reps [...]

Warm Up Coach warm up Strength  Strict Press 1RM (10 MINS) WOD  3 rounds for time: 400 m Run 21 Burpess 21 HSPU HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength  6 mins Amrap 15 Leg raises 15 Toe Touches 15 Sprawls Then 2 MIN L Sit Hold WOD  Hero Wod: “Gordon Emin” 5 Rounds for Time 15 Deadlifts (155/135 [...]

Warm Up Coach warm up Strength  Clean & Jerk (20 mins) WOD  1500 M Row 35 over the Rower Burpee 50/35 Cal Bike 35 over the rower Burpee 1500 m row HIIT/Conditioning option posted daily [...]