Warm Up Coach warm up WOD “Barbara” 5 RFT 20 Pull-ups 30 Push-ups 40 BF Sit-ups 50 Air Squat Squats *Rest three minutes between each round.

Warm Up Coach warm up WOD AMRAP 6 min : 600m Run Buy-In 12 Deadlifts (185/135) 12 Bar Facing Burpees Rest 3:00 AMRAP 6 min: 400m Run Buy-In 9 Deadlifts (225/155) 9 Bar Facing Burpees [...]

Warm Up Coach warm up WOD For Time: 27-21-15-9 Calorie Row/Bike Renegade Rows (53/35) Overhead Squats (135/95)

WOD 38 min cap Teams of 3: 100 cal assault 80 Power Snatches (115/75) 80 hspu 80 ghd 75 cal assault 60Power Snatches 125/85 60 hspu 60 ghd 75 cal assault 40Power Snatches 135/95 40 [...]

Warm Up Coach warm up Skill WOD Double unders WOD – “Bootylicous” 10 Rounds: 5 Squat Cleans (165/115) 20 Dubs 30 KBS (35/53) (28 min cap)

Warm Up Coach warm up WOD - “Meet your maker” AMRAP 5: 12 dumbell man maker 12 slamball (30/50lb) Rest 2:00 AMRAP 5: 9 DB man maker 9 slamball Rest 2 min: AMRAP 5: 6 [...]

Warm Up Coach warm up Strength  Thruster ladder HEAVY singles 85% 3x2 WOD – “With Bells On” 100 Dumbbell Thrusters (50/35 lb) *5 Burpees at the Top of Each Minute Start with 5 burpees. Then [...]

Warm Up Coach warm up Strength WOD Deadlift 4x2 85 % (12 min) WOD - “DeathLift” 15-12-9-6-3 Deadlifts (225/155) 30-24-18-12-6 HSPU (RX+ with parallette)

Warm Up Coach warm up WOD for time 50 Cal Assault Bike/Row 25 Power Snatch (115/80) 50 Dubs 50 Cal assault Bike/Row 25 Clean and Jerks (135/95) 50 Dubs

Warm Up Coach warm up Strength Squat clean EMOM 8 min 2 reps every minute on minute up to 80% WOD for time 1 Squat Clean 10 Handstand Push-Ups 2 Squat Cleans 9 Handstand Push-Ups [...]