Group Warm-up Coach’s Choice Daily WoD AMRAP 20 One teammate working at a time: 50/45cal Ski Erg 50 Air Squats 35 Box Over burpees a/b)…
Group Warm-up 3 NFT: 35 DUs / 70 Singles 15 Air squats or OHS with PVC 5 Pause push ups (3 second lower, 1 sec…
Group Warm-up Bergener Hang Clean / Jerk Strength SLED PULL To the Back Curb and back for time: 65/45 (plus the sled weight) is Rx.…
Group Warm-up Line Drills Strength DEADLIFT: 3X3 @ 80% 15′ To complete 3 x3 @ 80% 1RM Deadlift Daily WoD 4FT: 400M RUN AND WBS…
Group Warm-up 4 NFT: 3 Dumbbell Man Makers (Push Up, DB row right arm, DB row left arm, DB power clean and jerk) 6 Kettlebell…
Group Warm-up Pair up and determine who will go first and second. Warm up lifts and get measured in. First heat goes at 15 past…
Group Warm-up Coach’s Choice Daily WoD TEAM WHITE In teams of 2 or 3, one athlete working at a time: 5 Rounds of: 400m Run…
Group Warm-up 3 NFT: 25 Jumping jacks 15 Air squats 10 Pause push ups (3 second lower, 1 sec pause at the bottom) 20 Arm…
Group Warm-up Line drills Group Warm-up 2 NFT: 40 Jumping Jacks 4 Inch worm pushups 10 Air squats 10 Bench dips 30 Second samson stretch…
Group Warm-up Line Drills Daily WoD UP LADDER: HSPU AND CAL ROW For 10 Rounds: Do 1 Extra HSPU and 2 extra cals on the…