Warm Up Coach warm up WOD  Teams of 3 100 Calorie Assault Bike 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100 Box Jump Overs (24/20) 100 [...]

Warm Up Coach warm up Strength Squat Cleans 3/2 85% WOD  3 Rounds: 75 Double Unders 50 Air Squats 15 Power Cleans (135/95) HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength Overhead Squats 3/2 85% WOD  AMRAP 4 21 Overhead Squats (135/95) 21 Burpee Over the rower Max Calorie Row Rest 2:00 AMRAP 4 18 Overhead Squats (165/115) 18 Burpee [...]

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 [...]