Warm Up Coach warm up Strength  Push Jerks 2/1 90% WOD  14 min AMRAP 8 DB one arm OHS 50/35lbs 10 Alternating DB one arm squat snatch 50/35lbs 12 one arm DB OH walking lunge [...]

Warm Up Coach warm up Strength  Overhead squats 2/1 90% WOD  600 Meter Run 21 Overhead Squats (135/95) 600 Meter Run 21 Overhead Squats (145/105) 600 Meter Run 21 Overhead Squat (155/115) HIIT/Conditioning option posted [...]

Warm Up Coach warm up Strength  8 mins amrap 20 medball situps 20 medball flutter kicks 20 medball Russian twists 20 medball sprawls WOD  “J.J” For Time: 1 Squat Clean (185/135 lb) 10 Parallette Handstand [...]

Warm Up Coach warm up Strength  Full Snatches 2/1 90 % WOD  3 Rounds for time : 15 ring dips 50 Air Squats 10 Hang Power Snatches (115/80) HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength  Front Squats 3/1 90% WOD  AMRAP 15: 30 wall ball 15 Power Cleans (135/95) 30 wall ball 15 Toes to Bar HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up WOD  Teams of 2 AMRAP 9: 50 Back Squats (135/95) 50 Back Squats (185/135) AMRAP Back Squats (225/155) Rest 3:00 AMRAP 9: 50 Front Squats (135/95) 50 Front Squats (155/105) [...]

Warm Up Coach warm up Strength  Squat Cleans 2/1 90% WOD  Ascending Ladder for 18 Minutes: 3 squat clean(115/80), 3 Burpee Box Jump Overs (24/20) 6 squat clean (115/80), 6 Burpee Box Jump Overs (24/20) [...]

Warm Up Coach warm up Strength  Deadlifts 2/1 90% WOD  5 Rounds: 21 Slamball 30/50 15 Calorie Assault Bike/row 9 Alternating Dumbbell Snatches 70/50 HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Skill Handstand Push-ups WOD  “Daniel” For Time 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400 meter Run 50 Pull-Ups HIIT/Conditioning option [...]

Warm Up Coach warm up Strength  Back Squats 3/1 90% WOD  For Time: 400 Meter Run, 30 Wall Balls (20/14), 30 Box Jump Overs (24/20) 400 Meter Run, 21 Kettlebell Swings (70/53), 12 toes to [...]