Warm Up Coach warm up Skill Toes to bar WOD  “Eva” 5 Rounds For Time 800 meter Run 30 Kettlebell Swings (2/1.5 pood) 30 Pull-Ups HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength Bulgarian Squats 4/2 (heavy) WOD  3 Rounds for time including rest (rest 1 min between rounds on your own clock) 30 Wallballs (20/14) 30 front squat 55/75 30 Box [...]

Warm Up Coach warm up WOD  Teams of 2 AMRAP 28: 9 thrusters (95/135) 12 HSPU 9 Kettlebell Swings (53/70) HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength Bench Press 3/3 80% WOD  3 Rounds: 18 Calorie Assault Bike/Row 15 Ring Dip 12 Bar MU (or Chest to bar PU) 9 Deadlifts 185/225 HIIT/Conditioning option posted daily [...]

Warm Up Coach warm up Strength Front Squat 3/3 80% WOD  AMRAP 15: 15 Toes to Bar 12 Dumbbell Reverse Lunges (50/35) 9 Dumbbell Clean and Jerks (50/35) HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Core Wod 2 rounds 25 plank up & downs 25 mountain climbers 25 supermans 25 hollow body rocks WOD  “Jack” AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 [...]

Warm Up Coach warm up WOD  12 days of Christmas at DTSC 1 Clean (95/135) 2 deficit or strict Hand Stand Push Ups 3 Front Squats (95/135) 4 Power snatch 95/135) 5 CTB Pull Ups [...]

Warm Up Coach warm up WOD  30 Min AMRAP (Teams of 2) -50 Handstand Push ups -50 Toes To Bar -50 Calorie Assault Bike -50 Dumbbell Box Step Overs RX+ 70/50lbs RX 50/35lbs, 24/20in -50 [...]

Warm Up Coach warm up WOD  3 Rounds: 400 m run 12 Deadlifts (315/205) 21 Box Jumps (30/24)

Warm Up Coach warm up WOD  On the 4:00 x 4 Rounds 20/15 Calorie Row 15 Barbell Facing Burpees Max Push Presses (175/115) in time remaining 1 min rest between rounds