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 [...]

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 [...]