Warm Up Coach warm up Core WOD 6 MINS 20/10 Plank Holds Side Plank Right Side Plank Left Then 2 mins max abs mat sit ups WOD  Hero Wod: “Adam Brown” 2 Rounds For Time [...]

Warm Up Coach warm up Strength  Push Presses 1 RM (15 MINS) WOD  5 rounds (fight gone bad style) 1 min each station: for Max reps Min 1: KBS 53/70 Min 2: Parelette or Deficit [...]

Warm Up Coach warm up Strength  Snatch 1 RM (14 MINS) WOD  5 Min AMRAP : 800 M run buy in: Then in remaining time AMRAP 3 Olympic Snatch 75/105 6 bar facing burpee 1 [...]

Warm Up Coach warm up WOD  Teams of 3 for time: Buy in: 100 Burpees to plate 5 rounds: 55 Deadlifts 125/165 55Hang PC 125/165 55 STOH 125/165 Buy out: 100 Bar facing burpees *partition [...]

Warm Up Coach warm up Strength  Front Squats 4/3 60% WOD  AMRAP 15: 4 Bar Muscle-Ups or 8 Chest to bar pull up 8 Front Squats (155/105) 12 Burpee Box Jump Overs (24/20) HIIT/Conditioning option [...]

Warm Up Coach warm up Strength  Push Press 4/3 60% WOD  EMOM 18 ODD: 10 Bench press 95/135 EVEN: 14 alt leg Pistols weighted with DB or KB HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Skill Skills: Double Unders WOD  “Glen” 30 Clean and Jerks (135/95) 1 Mile Run 10 Rope Climbs (or 20 burpee pull up) 1 Mile Run 100 Burpees HIIT/Conditioning option posted [...]

Warm Up Coach warm up Strength  Deadlifts 4/4 60% WOD  3 rounds for time: 33 Barbell-Facing Burpees 33 Chest to Bar Pull-Ups 33 Deadlifts 155/205 33 Slamball 30/50 HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength  Back Squats 4/3 60% WOD  AMRAP 15: 15 HSPU 15 Calorie Row 15 Thrusters (115/80) HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up WOD  30min Amrap (with a Partner) 120 Double-Unders 120 Chest-to-Bar Pull-Ups 120 Hang Power Snatches (95/65) HIIT/Conditioning option posted daily at the box