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 [...]

Warm Up Coach warm up Strength Back Squats 4/4 70 WOD  4 rounds for time: 8 DB OH Lunge in place 35/55 or 55/70 12 DB Box Step Over 20/24” 16 DB Snatch (alternating from [...]

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Warm Up Coach warm up Strength Strict Press 4/4 65% WOD  5 min AMRAP: 250 M run Max reps clean and jerk 95/135 *2 min rest 5 min amrap: 400 M run Max reps clean [...]

Warm Up Coach warm up Strength Olympic Snatch 4/3 65% WOD  14 min AMRAP 3 Toes to bar 3 Hang Olympic Snatch 75/105 Ascending by 3’s, (6,6..9,9..) HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength Skill Toes to bar/Emom 5min (10 reps) WOD  “Fran” 21-15-9 Thrusters (95/65 lb) Pull-Ups HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength Power Clean + Hang Squat Clean (8 min) Emom working up to 65% WOD  5 rounds for time: 8 HSPU (Parelletes for advanced athletes) 10 power clean 105/115 30 [...]

Warm Up Coach warm up Strength Push Press 5/6 65% WOD  AMRAP 20: 200 Meter Run 15 Calorie Row/Ski or Bike 3 Muscle ups (ring or Bar) Scale down is 6 burpee chest to bar [...]