Warm Up Coach warm up WOD  AMRAP 5:00 400 Meter Run 18 Cal Bike or Row Max Power Snatches (75/55) Rest 2 min AMRAP 5:00 400 Meter Run 15 Calorie Bike or Row Max Power [...]

Warm Up Coach warm up WOD  “Witten” 5 Rounds For Time 22 Kettlebell Swings (2/1.5 pood) 22 Box Jumps (24/20 in) 400 meter Run 22 Burpees 22 Wall Ball Shots

Warm Up Coach warm up WOD  Teams of 3 Buy In:75 cal assault bike 10 Rounds: 21 Chest to Bar Pull-ups 15 Squat Snatch (95/65) 9 Strict Handstand Push-ups or Parellete HSPU Buy out: 75 [...]

Warm Up Coach warm up WOD  0:00 – 10:00 1 Mile Run Max Clean & Jerks (135/95) in time remaining 10:00 – 13:00 Rest 13:00 – 20:00 800 Meter Run Max Power Snatch (115/80) in [...]

Warm Up Coach warm up WOD  2-4-6-8-10-12-14-12-10-8-6-4-2 Deadlift 185/245 Ring Dip

Warm Up Coach warm up WOD  For Time: 15-10-5 Kettlebell Swings (70/53) Toes to Bar 800 Meter Plate or Sandbag Run 5-10-15 Kettlebell Swings (70/53) Toes to Bar

Warm Up Coach warm up WOD  AMRAP 4 Min 21 Calorie Row 21 Over the Rower Burpees (OTR) Max Thrusters (75/55) Rest 2:00 AMRAP 4 Min 18 Calorie Row 18 OTR Burpees Max Thrusters (95/65) [...]

Warm Up Coach warm up WOD  3 RFT: 400 Meter Run 15 Clean and Jerks (135/95) 10 chest to bar 50 Double-Unders

Warm Up Coach warm up WOD "31 Heroes"  Teams of 2, AMRAP 31: 8 Thrusters (155/105) 6 burpee pull-ups 11 Box Jumps (30/24) *Continuous run with Sandbag (45/25) – Like the warriors of our armed [...]

Warm Up Coach warm up WOD 3 RFT: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders